1200-1300 CALORIES MEAL PLANNING MADE …...2 When it comes to nutrition and weight-loss, most people have a general idea of what they should be eating, but the confusion often creeps

MEAL PLANNING MADE SIMPLE

LOOK AND FEEL GREAT IN 28 DAYS

1200

-130

0

CALORIE

S

This edition first published in Australia in 2012 by Real Body World Wide Pty Ltd ACN: 149 071 876 Suite 1C / 45 Taree Street Burleigh Heads QLD 4220 Australia

Text, cover and interior photographs copyright © Sonja Bella 2012 Design copyright © Real Body World Wide Pty Ltd The cover image is used under license from iStock Photo

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photography, photocopying, recording or introduction to any other information storage and retrieval system, without the written permission of the copyright owner and publisher of this book. If this publication has been purchased on a licence agreement, reproduction for re-sale is permitted.

Note to readers: The information contained in this book is designed to provide useful information on healthy eating and is not intended as a substitute for the advice of your physician or other health care provider. Before starting any weight-loss or exercise program, or for advice on any specific medical conditions, always seek medical advice. The use or mention of specific products or companies in this book does not constitute an endorsement by the author or the publisher, nor does the mention of specific companies imply that they endorse this book. The publisher and author have taken great care in the preparation and accuracy of this book; however they do not warrant that the information it contains will be free from errors or omissions, or that it will be suitable for the reader’s purposes. The publisher and author disclaim any liability or loss, personal, financial, or otherwise, which may be claimed or incurred, directly or indirectly, resulting from the use and/or application of any suggestions, preparations, procedures or opinions contained in this book.

Contents

Chapter 1 Nourishing Your Body .............................................................................................................................................1

Why Eat 6 Times a Day? ...........................................................................................................................................................................2

Your weekly cheat meal; having your cake and eating it too! ..............................................................................................................2

Following your meal planners ..................................................................................................................................................................3

Food swapping ..........................................................................................................................................................................................3

Compliance = Results ..............................................................................................................................................................................3

Chapter 2 – Your Meal Planners and Shopping Lists .................................................................................................4

Week 1 .......................................................................................................................................................................................................5

Week 2 .......................................................................................................................................................................................................7

Week 3 .......................................................................................................................................................................................................9

Week 4 .................................................................................................................................................................................................... 11

Quick Meal Ideas ................................................................................................................................................................................... 13

Chapter 3 – Your Recipes ........................................................................................................................................................ 14

Breakfast Recipes ........................................................................................................................................................................ 15

Breakfast in a Hurry .............................................................................................................................................................................. 16

Cereal - All Bran (large serving) .............................................................................................................................................................17

Chocolate Oats & Fig Muesli ................................................................................................................................................................ 18

Grilled Tomato & Scrambled Eggs on Toast ....................................................................................................................................... 19

Protein Pancakes with Strawberry & Yogurt Mix ............................................................................................................................... 20

Quick Oat Power Porridge ..................................................................................................................................................................... 21

Summer Fruit Compote ........................................................................................................................................................................ 22

Superfood Anytime Breakfast ............................................................................................................................................................. 23

Snack Recipes ................................................................................................................................................................................ 24

Corn Relish Dip & Crackers ................................................................................................................................................................... 25

Cottage Cheese & Blueberry Delight ................................................................................................................................................... 26

Creamy Cheese Dip with Crunchy Vegetables ................................................................................................................................... 27

Greek Style Feta & Spinach Melts ....................................................................................................................................................... 28

Rice Cakes with Avocado Salsa ............................................................................................................................................................ 29

Rice Cakes with Spicy Tomato Cheese ............................................................................................................................................... 30

Spicy Bean Pate with Corn Thins ........................................................................................................................................................ 31

Stilton Pears .......................................................................................................................................................................................... 32

Tea with Rice Cakes ............................................................................................................................................................................... 33

Vanilla Fruit Parfait ................................................................................................................................................................................ 34

Yogurt Dip with Apple ............................................................................................................................................................................ 35

Contents

Lunch Recipes ................................................................................................................................................................................. 36Asian Mushroom Omelette ................................................................................................................................................................... 37Chicken, Ricotta & Sundried Tomato Cruskits.................................................................................................................................... 38Chilli Roast Beef & Salad Sandwich .................................................................................................................................................... 39Cream Cheese Tomato Bagel .............................................................................................................................................................. 40Egg & Lettuce Wrap ...............................................................................................................................................................................41Grilled Tomato & Scrambled Eggs on Toast ....................................................................................................................................... 42Ham, Cheese & Rocket Crispbreads .................................................................................................................................................. 43Ham, Herb & Cheese Roll-Ups ............................................................................................................................................................. 44Lightly Fried Tofu with Thai Style Dressing .......................................................................................................................................... 45Mushroom & Ham Crostini .................................................................................................................................................................. 46Open Topped Crunchy Tuna Sandwich ............................................................................................................................................... 47Quick Cobb Salad ................................................................................................................................................................................... 48Roast Chicken Bruschetta .................................................................................................................................................................... 49Smoked Ham Bruschetta ..................................................................................................................................................................... 50Smoked Salmon, Cheese & Rocket Roll-Ups ..................................................................................................................................... 51Tuna & Cheese Pita Melt ...................................................................................................................................................................... 52Tuna & Tomato Salad (gluten free version) ......................................................................................................................................... 53Tuna Lettuce Wrap ................................................................................................................................................................................. 54Tuna, Avocado & 4 Bean Salad ............................................................................................................................................................ 55Turkey & Pastrami Sandwich ................................................................................................................................................................ 56Turkey, Rocket & Cranberry Pitta Pockets .......................................................................................................................................... 57

Dinner Recipes ................................................................................................................................................................................ 58Asian Prawn Noodle Salad ................................................................................................................................................................... 59Balsamic Beef & Sweet Potato Mash .................................................................................................................................................. 60Balsamic Chicken & Char Grilled Vegetables ..................................................................................................................................... 61Barramundi with Grilled Vegetables ................................................................................................................................................... 62Chicken & Avocado Salad ..................................................................................................................................................................... 63Chicken Caesar Salad ........................................................................................................................................................................... 64Fish Parcels with Lemon, Dill & onion ................................................................................................................................................. 65Gammon (Ham) & Chilli Pineapple Kebabs ....................................................................................................................................... 66Garlic Chicken with Sweet Potato Mash.............................................................................................................................................. 67Grilled Barramundi with Ginger & Garlic Dressing ............................................................................................................................ 68Grilled Chicken Skewers with Chilli Lime Sauce ............................................................................................................................... 69Grilled Chicken with Brown Rice & Broccoli ........................................................................................................................................ 70Honey Glazed Gammon (Ham) Steak with Basil Topped Tomatoes ................................................................................................71Honey Seared Salmon with Sweet Potato Mash ............................................................................................................................... 72Italian Chicken Napoli ........................................................................................................................................................................... 73Pork Steaks with Apple & Pear Salsa ...................................................................................................................................................74Quick & Easy Fish & Chips .................................................................................................................................................................... 75Quick & Healthy Pesto Penne ................................................................................................................................................................76Spicy Sambal Chicken with Julienne Vegetables ............................................................................................................................... 77Superlean Beefburger & Salad ........................................................................................................................................................... 78Thai Beef & Vegetable Salad ................................................................................................................................................................ 79Thai Beef Salad ...................................................................................................................................................................................... 80Vegetable & Lemon Grass Tofu Stir Fry .............................................................................................................................................. 81Vegetable Frittata ................................................................................................................................................................................... 82Warm Prawn & Bean Salad ................................................................................................................................................................. 83

Chapter 1Nourishing Your Body

2

When it comes to nutrition and weight-loss, most people have a general idea of what they should be eating, but the confusion often creeps in when you look more closely at what to eat in terms of carbohydrates, proteins and fats, as well as how much of these to eat and how often you should be eating throughout the day. In chapter 2 you will find your 4 x weekly meal planners and shopping lists; the first thing you will notice, particularly if you are used to starving yourself to try to lose weight, is that you have heaps of food to eat and you will be eating six times a day!

Why eat six times a day?It is recommended that you eat six small meals a day rather than the ‘traditional three square meals’ we have become used to. This is because in recent years many studies have been carried out on how frequently we should be eating in order to achieve optimal health and maintain a healthy weight range. The number that magically comes up again and again is six times a day.These varying studies have shown that the benefits of eating six, smaller, well-balanced meals a day rather than three, larger meals a day include:

• increased metabolism• increased fat loss• increased energy levels• helps control your appetite and reduce cravings• helps stabilise insulin and blood sugar levels• helps prevent over-eating• helps preserve muscle• helps lower cholesterol levels

As you can see, eating six, smaller, well-balanced meals a day is definitely more beneficial for your overall health, wellbeing and energy levels. However, it can also seem a little daunting when you first begin. Being successful requires that you plan your meals and shopping list for the week ahead so that you know exactly what you will be eating and when, this is why we have prepared the first 4 weeks for you in advance. The planning and preparation will get quicker and easier every time you do it. You will discover quick and easy meals on your planner that can be prepared in less than five minutes, favourite recipes or meals that you enjoy eating and may want to substitute for other meals or go back and use previous weeks’ planners.

Here are some other suggestions to help make eating six times a day easier for you.• Cook double quantities at night for dinner and use what is left over for lunch the next day.• Keep some ‘back-up supplies’ in the car, in your bag, and in the office fridge for times when you might get caught out away

from your ‘planned meals’. These could include cottage cheese and rice cake thins, or tinned tuna in spring-water and cracker bread for the office or even some meal replacements to keep in the car or your bag.

• Pick a day of the week, for example on a Sunday, where you can pre-prepare some of your meals for the week ahead, and cook meals that can be stored or frozen.

• If you want to start putting together your own meal plans, then try to plan your weekly meals at the same time and day every week. This helps create a habit you will be more likely to stick to.

• You should be aiming to eat every two-and-a-half to three hours; try to stick to the same meal times every day so you get into a routine and will be less likely to accidentally forget a meal.

• Set a reminder on your mobile phone and/or computer every two-and-a-half to three hours to remind you to eat.

Your weekly cheat meal: having your cake and eating it too!If you have a sweet tooth, you may want to indulge in your favourite sweets or desserts once a week. If you have a savoury tooth, perhaps you may feel like a pizza or a huge sizzling steak. Once a week you can replace one meal with a ‘cheat meal’ to indulge a little.There are two reasons for the Cheat Meal. Firstly, if you have a craving for a particular food, you are less likely to give in to temptation if you know that in only a few days you can eat it (or if you do give in to your craving you can simply re-schedule your Cheat Meal to that day)!Secondly it helps gives your metabolism a bit of a weekly boost by having to work a bit harder to digest those extra calories. Make sure you only have one Cheat Meal each week as any more than this and you lose the metabolic advantage it is designed for. Also, make sure that you never have two Cheat Meals back to back, for example, Sunday at the end of week 1 and Monday at the beginning of week 2.It is up to you how you want to use your Cheat Meal; the same day each week, a different day each week, or not at all! You can choose whichever way suits you best every week as you go through the program. The choice is yours.

3

Following your meal plannersIn Chapter 2 you will find your 4 x weekly meal planners; however you don’t have to use week 1 as week 1, and week 2 as week 2 etc. You are free to use them in any order and repeat any particular week if you really enjoyed it. The meals can also be interchanged, so if there is a particular lunch you really like, feel free to have it more often. To make sure it is in a similar calorie and nutritional range, each recipe has the full breakdown of the calories, carbohydrates, protein and fat in the recipe section of this program.Each week’s meal planner has a corresponding shopping list and there is also a Quick Meal Ideas guide with quick and easy meal options that you can use to replace any of the recipes in your meal planners if you are in a hurry or just feel like something different. Flexibility is the key to success and we want to make sure you stick to your 4 week meal planners so you will achieve your healthy lifestyle goals!

Food swappingThe recipes in your 4 week meal planners are designed to give you a variety of foods and options. Because of this the shopping lists may show a variety of similar ingredients to purchase for each week, for example, 2 slices gluten free bread and 3 slices wholegrain bread, or 100g almonds, 30g cashews and 50g walnuts; if you prefer to cut down on the variety and replace one ingredient with another of similar nutritional value, that’s ok. So in the previous examples I just gave, you may choose to purchase 5 slices wholegrain bread and 180g almonds.The shopping lists are also listed in ‘exact’ quantities required for the recipes each week, so if you see ‘2.5 eating apples, medium’ we don’t expect you to purchase half an apple, but you may have half an apple already left over so this way you know you only need to purchase 2. Other items that can be interchanged are things like fresh herbs for dried herbs, minced garlic for fresh garlic etc. Fresh is always best, but we realise that convenience also plays a big part in following your meal plans.

Compliance = ResultsAnother important factor in achieving your results is how ‘compliant’ you are to following your meal planners, because it’s one thing to plan but the results are in the doing!

Below is a compliance chart for you to fill out each week that will give you a % score; your ultimate goal is of course 100%. If you think you are going to struggle with 100%, set yourself a goal (I would not recommend going below 80%) and aim to achieve this each week.

To fill out your Weekly Food Compliance Chart, put a number 1 in each box if you had the exact meal you were meant to have on your planner. If you skipped a meal put a X in the box and if you ate something other than what you were meant to (unless it was exchanged with an equivalent recipe from this program), put a 0 in the box.

At the end of each day add up your daily score and at the end of the week, add up your total daily score and calculate your % of compliance.

My goal this week for my Weekly Compliance Percentage is %

Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Daily

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Total Daily Score (out of possible score of 42)Weekly Compliance Percentage (Total Daily Score divided by .42) %

Chapter 2Your Meal Planners and Shopping Lists

5

My Weekly Meal Planner: Week 1

MealTime MealDetails Calories Protein Carbs Fats

MONDAY Breakfast Breakfast in a Hurry 1204 90 118 39 Snack 1 1 medium apple Lunch Smoked Ham Bruschetta Snack 2 25g whole almonds, raw Dinner Superlean Beefburger & Salad Snack 3 Rice Cakes with Avocado Salsa

TUESDAY Breakfast Quick Oat Power Porridge 1224 95 130 35 Snack 1 1 medium banana Lunch Egg & Lettuce Wrap Snack 2 20g cashew nuts, raw Dinner Chicken & Avocado Salad Snack 3 Yogurt Dip with Apple

WEDNESDAY Breakfast Breakfast in a Hurry 1223 103 111 41 Snack 1 1 medium apple Lunch Open Topped Crunchy Tuna Sandwich Snack 2 25g whole almonds, raw Dinner Thai Beef Salad Snack 3 Rice Cakes with Avocado Salsa

THURSDAY Breakfast Quick Oat Power Porridge 1230 99 136 36 1 small orange Snack 1 1 medium banana Lunch Asian Mushroom Omelette Snack 2 20g whole cashew nuts, raw Dinner Barramundi with Grilled Vegetables Snack 3 Yogurt Dip with Apple

FRIDAY Breakfast Breakfast in a Hurry 1234 99 126 35 Snack 1 1 medium apple Lunch Tuna Lettuce Wrap Snack 2 20g whole almonds, raw Dinner Grilled Chicken with Brown Rice & Broccoli Snack 3 Rice Cakes with Avocado Salsa

SATURDAY Breakfast Quick Oat Power Porridge 1227 101 133 30 Snack 1 1 medium banana Lunch Ham, Herb & Cheese Roll-Ups Snack 2 20g cashew nuts, raw, whole unsalted Dinner Chicken Caesar Salad Snack 3 Yogurt Dip with Apple

SUNDAY Breakfast Breakfast in a Hurry 1215 88 121 42 Snack 1 1 medium apple Lunch Turkey, Rocket & Cranberry Pitta Pockets Snack 2 25g whole almonds, raw Dinner Honey Seared Salmon with Sweet Potato Mash Snack 3 Rice Cakes with Avocado Salsa

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My Weekly Shopping List: Meal Planner Week 1(Ingredients based on 1 serving per meal)

Qty Units IngredientName

Breads&Crackers1 mixed grain burger bun (approx 45 grams)2 mini pita pockets, wholemeal (approx 20g each)1 slice bread, wholemeal (approx 40g)2 small corn tortillas (approx 24 grams each)1 oat bread wrap (approx 25g)2 slices bread, dark rye (approx 30g per slice)15 grams croutons, garlic & herb8 brown rice cakes, thins (approx 6g each)

Cereals,Grains,Nuts&Seeds95 grams whole almonds, raw70 grams whole cashew nuts, raw5 grams walnuts, raw5 grams pine nuts3 sachets original oats (34g each)180 grams soy flake cereal (or grits)3 tsp flaxseeds6 tsp flaxseed meal80 grams brown basmati rice, 2-minute microwave

CookingStaples&Condiments5 mls peanut oil30 mls lemon juice, bottled0.5 tsp mustard, wholegrain20 grams fish sauce (nam pla)5 mls tamari (wheat-free soy sauce)45 mls coconut milk, reduced fat0.25 tsp hot chilli sauce (eg tabasco)15 mls french dressing, fat free1 tsp cranberry sauce9 pumps cooking oil spray1 tsp honey, clear & runny10 mls caeser style low fat dressing2 tsp burger relish45 grams mayonnaise, 97% fat-free

Dairy&NonDairyAlternatives30 grams sour cream, extra light1.21 litres milk, skim35 mls fromage frais, natural, low-fat300 grams yogurt, natural bio, fat-free75 grams cheese, cottage, low-fat50 grams cheese, cream, extra-light (reduced-fat)

DriedHerbs&Spices 1 pinch white pepper15 pinches sea salt1 tsp italian seasoning17 pinches black pepper

FreshFruit1 orange, small (approx 150g)3 bananas, medium (approx 170g each)3 red dessert apples, medium (approx 138g each)75 grams raspberries0.5 lemon, medium (approx 150g)4 eating apples, medium (approx 138g each)


FreshHerbs 2/3 Tbsp mixed fresh herbs (parsley, basil, chives)1 sprig fresh thyme3 sprigs fresh mint leaves1 sprig fresh flat-leaf parsley3 sprigs fresh coriander3 sprigs fresh chives2 sprigs fresh basil leaves

FreshVegetables 25 grams snow pea sprouts25 grams mushrooms, common200 grams eggplant (aubergine)6 tomatoes, small (approx 100g each)5 cherry tomatoes, small (approx 10g each)1 sweet potato (approx 150g)20 grams snow peas (mange tout)3 shallots (approx 10g each)1.5 cups rocket leaves2 cups mixed salad leaves0.25 ripe avocado, small (approx 180g)1 ripe avocado, medium (approx 240g)0.25 red onion, small (approx 60g)0.5 brown onion, small (approx 60g)0.25 red capsicum (pepper), large (approx 160g)1 clove garlic (approx 3g)0.75 fresh red chilli (approx 45g)45 grams cucumber2 crisp lettuces, small (approx 100g each)1 zucchini (courgette), medium (approx 196g)1.5 celery stalks (approx 30 grams each)120 grams broccoli

Meat,Poultry,Seafood&Eggs150 grams beef, steak, rump, lean100 grams beef mince, extra-lean (maximum 5% fat)120 grams chicken breast fillet, pre-cooked220 grams chicken breast fillets, skinless and boneless105 grams smoked ham, extra lean, sliced17 eggs, large (approx 50g each)150 grams barramundi fillets100 grams salmon fillets, boned and skinned

Refrigerated&DeliGoods270 grams luncheon meats, turkey, shaved, 97% fat free

Supplements&MealReplacements90 grams vanilla flavour whey protein powder (wpi)

Tinned&BottledProducts0.5 cup tinned pineapple pieces, unsweetened (drained weight)130 grams tuna in spring water (drained weight)

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MONDAY Breakfast Cereal - All Bran (large serving) 1223 102 122 34 Snack 1 1 medium mandarin 30g mixed nuts, raw Lunch Roast Chicken Bruschetta Snack 2 1 large boiled egg 2 brown rice cakes, thins Dinner Spicy Sambal Chicken with Julienne Vegetables Snack 3 Creamy Cheese Dip with Crunchy Vegetables

TUESDAY Breakfast Superfood Anytime Breakfast 1282 115 129 32 Snack 1 20g whole almonds, raw 40g sultanas Lunch Smoked Salmon, Cheese & Rocket Roll-Ups Snack 2 Corn Relish Dip & Crackers Dinner Grilled Barramundi with Ginger & Garlic Dressing Snack 3 Cottage Cheese & Blueberry Delight

WEDNESDAY Breakfast Cereal - All Bran (large serving) 1217 100 126 31 Snack 1 25g whole almonds, raw 1 medium mandarin Lunch Turkey & Pastrami Sandwich Snack 2 1 large boiled egg 3 brown rice cakes, thins Dinner Garlic Chicken with Sweet Potato Mash Snack 3 Creamy Cheese Dip with Crunchy Vegetables

THURSDAY Breakfast Superfood Anytime Breakfast 1227 90 129 36 Snack 1 20g whole almonds, raw 20g sultanas Lunch Mushroom & Ham Crostini Snack 2 Corn Relish Dip & Crackers Dinner Gammon (Ham) & Chilli Pineapple Kebabs Snack 3 Cottage Cheese & Blueberry Delight

FRIDAY Breakfast Cereal - All Bran (large serving) 1265 108 134 32 Snack 1 1 medium mandarin 20g mixed nuts, raw Lunch Tuna & Cheese Pita Melt Snack 2 1 large boiled egg 4 brown rice cakes, thins 1 small tomato Dinner Balsamic Chicken & Char Grilled Vegetables Snack 3 Creamy Cheese Dip with Crunchy Vegetables

SATURDAY Breakfast Superfood Anytime Breakfast 1259 104 131 34 Snack 1 20g whole almonds, raw 10g sultanas Lunch Grilled Tomato & Scrambled Eggs on Toast Snack 2 Corn Relish Dip & Crackers Dinner Italian Chicken Napoli Snack 3 Cottage Cheese & Blueberry Delight

SUNDAY Breakfast Cereal - All Bran (large serving) 1235 109 120 36 Snack 1 1 medium mandarin 20g mixed nuts, raw Lunch Cream Cheese Tomato Bagel Snack 2 4 brown rice cakes, thins 1/2 ripe avocado, small Dinner Thai Beef & Vegetable Salad Snack 3 Creamy Cheese Dip with Crunchy Vegetables

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Breads&Crackers13 brown rice cakes, thins (approx 6g each)12 rice crackers, sakata, plain2 slices oat bread, organic, ancient grains (approx 30g each)1 slice bread, multigrain, 100% gluten free (approx 39g)1 pita bread wholemeal, small (approx 40g)25 grams bread, wholemeal crusty or ciabatta1 oat wrap (approx 25g)8 grissini sticks (approx 20g each)1 slice bread, dark rye (approx 30g)1 bagel, whole-wheat, 3” plain (approx 60g)

Cereals,Grains,Nuts&Seeds70 grams mixed nuts, raw85 grams whole almonds, raw15 grams almonds, raw, unblanched60 grams oats, wholegrain, rolled15 grams soy flakes cereal (or grits)180 grams cereal, all-bran

CookingMaterials2 wooden skewers1 small plastic bag

CookingStaples&Condiments60 grams corn relish3.75 tsp garlic, minced20 grams sambal oeleck10 mls lime juice, bottled45 mls lemon juice, bottled5 grams fish sauce (nam pla)20 mls tamari (wheat-free soy sauce)20 grams sauerkraut15 mls vegetable stock, liquid4.25 tsp hot chilli sauce (eg tabasco)30 mls italian dressing, fat free5 mls extra virgin olive oil4 tsp dijon mustard1 tsp bottled ginger, crushed11 pumps cooking oil spray15 mls balsamic vinegar

Dairy&NonDairyAlternatives1.5 tubs (175g) yogurt, forme, no fat, french vanilla695 grams greek yogurt, low fat75 grams sour cream, extra light1.41 litres milk, skim20 grams cheese, philadelphia, extra light1 slice cheese, cheddar, reduced fat, sliced240 grams cheese, cottage, low-fat0.5 Tbsp cheese, parmesan, grated230 grams cheese, cream, extra-light (reduced-fat)

DriedFruits85 grams sultanas15 grams dried cranberries15 grams dried apricots

DriedHerbs&Spices 6 pinches sea salt0.2 tsp italian seasoning3 tsp ground cinnamon1 pinch chilli flakes9 pinches black pepper


FreshFruit4 mandarins, medium (approx 120g each)80 grams strawberries150 grams pineapple1 lime (approx 70g)0.25 eating apple, small (approx 106g)150 grams blueberries

FreshHerbs 0.5 sprig fresh thyme1 sprig fresh mint leaves3 sprigs fresh flat-leaf parsley3 sprigs fresh coriander4 sprigs fresh chives2 sprigs fresh basil leaves

FreshVegetables 0.5 ripe avocado, small (approx 180g)200 grams bok choy40 grams beansprouts, mung50 grams eggplant (aubergine)25 grams wild mushrooms4 tomatoes, small (approx 100g each)6 cherry tomatoes, small (approx 10g each)1 sweet potato (approx 150g)3 spring onions (approx 15g each)1 cup rocket leaves45 grams baby spinach leaves1.25 red capsicums (peppers), large (approx 160g each)400 grams mixed raw vegetables (eg celery, carrot, cucumber)1 clove garlic (approx 3g)0.25 fresh red chilli (approx 45g)0.5 zucchini (courgette), medium (approx 196g)100 grams chestnut mushrooms2 carrots, small (approx 100g each)50 grams asparagus spears

Meat,Poultry,Seafood&Eggs150 grams beef, steak, rump, lean120 grams gammon (ham) steaks, extra lean6 eggs, large (approx 50g each)460 grams chicken breast fillets, skinless and boneless200 grams barramundi fillets

Refrigerated&DeliGoods12 pieces tomatoes, sundried, fat free50 grams smoked salmon slices40 grams turkey meat, lean, sliced40 grams pastrami, lean, sliced25 grams smoked ham, extra lean, sliced60 grams fettucine, fresh tri-color210 grams chicken breast slices, roasted

Supplements&MealReplacements90 grams natural whey protein powder (wpi)

Tinned&BottledProducts100 grams pasta sauce, tomato, jar70 grams tuna in spring water (drained weight)

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MONDAY Breakfast Grilled Tomato & Scrambled Eggs on Toast 1206 105 132 29 Snack 1 Greek Style Feta & Spinach Melts Lunch Tuna & Tomato Salad Snack 2 Rice Cakes With Spicy Tomato Cheese Dinner Vegetable & Lemon Grass Tofu Stir Fry Snack 3 Vanilla Fruit Parfait

TUESDAY Breakfast Chocolate Oats & Fig Muesli 1200 118 118 26 Snack 1 Tea with Rice Cakes Lunch Smoked Salmon, Cheese & Rocket Roll-Ups Snack 2 Spicy Bean Pate with Corn Thins Dinner Thai Beef & Vegetable Salad Snack 3 Stilton Pears

WEDNESDAY Breakfast Grilled Tomato & Scrambled Eggs on Toast 1239 112 138 24 Snack 1 Greek Style Feta & Spinach Melts Lunch Turkey & Pastrami Sandwich Snack 2 Rice Cakes With Spicy Tomato Cheese Dinner Quick & Healthy Pesto Penne Snack 3 Vanilla Fruit Parfait

THURSDAY Breakfast Chocolate Oats & Fig Muesli 1252 109 130 36 Snack 1 Tea with Rice Cakes Lunch Chilli Roast Beef & Salad Sandwich Snack 2 25g mixed nuts, raw 20g sultanas Dinner Fish Parcels with Lemon, Dill & Onion Snack 3 Stilton Pears

FRIDAY Breakfast Grilled Tomato & Scrambled Eggs on Toast 1234 98 133 34 Snack 1 Greek Style Feta & Spinach Melts Lunch Tuna, Avocado & 4 Bean Salad Snack 2 20g whole almonds, raw Dinner Quick & Easy Fish & Chips Snack 3 Vanilla Fruit Parfait

SATURDAY Breakfast Chocolate Oats & Fig Muesli 1228 106 124 33 Snack 1 Tea with Rice Cakes Lunch Smoked Salmon, Cheese & Rocket Roll-Ups Snack 2 Spicy Bean Pate with Corn Thins Dinner Vegetable Frittata Snack 3 Stilton Pears

SUNDAY Breakfast Grilled Tomato & Scrambled Eggs on Toast 1200 125 121 23 Snack 1 Greek Style Feta & Spinach Melts Lunch Lightly Fried Tofu with Thai Style Dressing Snack 2 Rice Cakes With Spicy Tomato Cheese Dinner Pork Steaks with Apple & Pear Salsa Snack 3 Vanilla Fruit Parfait

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Breads&Crackers2 slices bread, multigrain (approx 30g per slice)2 slices oat bread, organic, ancient grains (approx 30g per slice)0.5 bread roll, gluten free (approx 85g)4 mini pita pockets, wholemeal (approx 20g each)2 oat wraps (approx 25g each)4 slices bread, dark rye (approx 30g per slice)4 corn thins (approx 6g each)12 brown rice cakes, thins (approx 6g each)

Cereals,Grains,Nuts&Seeds20 grams whole almonds, raw25 grams mixed nuts, raw90 grams oats, wholegrain, rolled

CookingStaples&Condiments15 grams mayonnaise, light7 mls thai sweet chilli sauce10 grams palm sugar2 tsp lemon grass, sliced in water1.75 tsp garlic, minced5 mls sesame oil120 mls lime juice, bottled65 mls lemon juice, bottled5 grams fish sauce (nam pla)5 mls tamari (wheat-free soy sauce)2 tsp chutney, sweet mango0.5 tsp sugar4 pinches stevia extract powder3 Tbsp spicy tomato salsa20 grams sauerkraut5 grams oyster sauce5 mls extra virgin olive oil6 pumps cooking oil spray

Dairy&NonDairyAlternatives270 mls milk, skim60 grams mozzarella, light, shredded120 grams cheese, feta, reduced fat20 grams cheese, philadelphia, extra light60 grams cheese, stilton, white675 grams cheese, cottage, low-fat270 grams cheese, cream, extra-light (reduced-fat)1 Tbsp cheese, parmesan, grated200 grams tofu, hard300 grams yogurt, natural bio, fat-free400 mls fromage frais, natural, low-fat

DriedFruits20 grams sultanas

DriedHerbs&Spices 0.5 tsp dried dill2 tsp smoked paprika7 pinches sea salt3 tsp dried oregano0.25 tsp dried mixed herbs9 pinches black pepper


FreshFruit0.25 red dessert apple, medium (approx 138g)200 grams pineapple0.5 lime (approx 70g)0.5 lemon, medium (approx 150g)3.25 green pears, small (approx 115g each)3 figs, medium (approx 50g each)0.25 eating apple, small (approx 106g)0.25 eating apple, medium (approx 138g)200 grams blueberries

FreshHerbs 5 sprigs fresh mint leaves7 sprigs fresh coriander

FreshVegetables 20 grams snow pea sprouts40 grams beansprouts, mung300 grams bok choy150 grams pumpkin (edible portion)8.5 tomatoes, small (approx 100g each)10 cherry tomato, small (approx 10g)2 spring onions (approx 15g each)0.5 shallot (approx 10g)2 cups rocket leaves395 grams baby spinach leaves0.5 ripe avocados, small (approx 180g)1.25 red onions, small (approx 60g each)0.5 red capsicum (pepper), medium (approx 140g)1.75 red capsicum (pepper), large (approx 160g)1 fresh red chilli (approx 45g)100 grams fine green beans1.15 crisp lettuces, small (approx 100g each)0.5 zucchini (courgette), medium (approx 196g)0.5 brown onion, small (approx 60g)75 grams baby corn

FrozenFoods 1 crumbed fish fillet (approx 100g)100 grams french fries

Meat,Poultry,Seafood&Eggs200 grams snapper200 grams pork, butterfly steak, lean150 grams beef, steak, rump, lean19 eggs, large (approx 50g each)

Refrigerated&DeliGoods50 grams luncheon meats, beef, shaved roast60 grams luncheon meats, chicken, shaved roast breast, 97% fat free100 grams smoked salmon slices40 grams turkey meat, lean, sliced40 grams pastrami, lean, sliced80 grams pasta, fresh, conchiglie, penne or fusilli

Supplements&MealReplacements40 grams vanilla flavour whey protein powder (wpi)20 grams natural whey protein powder (wpi)42 grams chocolate flavour whey protein powder (wpi)

Tinned&BottledProducts160 grams tuna in spring water (drained weight)75 grams tinned mixed four bean salad, no added salt (drained weight)100 grams tinned cannellini beans (drained weight)

11



MONDAY Breakfast Protein Pancakes with Strawberry & Yogurt Mix 1211 99 105 39 Snack 1 35g whole almonds, raw Lunch Ham, Cheese & Rocket Crispbreads Snack 2 200g low fat greek yogurt Dinner Asian Prawn Noodle Salad Snack 3 Corn Relish Dip & Crackers

TUESDAY Breakfast Summer Fruit Compote 1202 101 122 31 Snack 1 50g extra-light cream cheese (reduced fat) 4 brown rice cakes, thins 1 large tomato Lunch Quick Cobb Salad Snack 2 35g whole cashew nuts, raw Dinner Balsamic Beef & Sweet Potato Mash Snack 3 Greek Style Feta & Spinach Melts

WEDNESDAY Breakfast Protein Pancakes with Strawberry & Yogurt Mix 1217 95 113 40 Snack 1 30g whole almonds, raw 1 small banana Lunch Chicken, Ricotta & Sundried Tomato Cruskits Snack 2 150g low fat greek yogurt Dinner Honey Glazed Gammon (Ham) Steak with Basil Topped Tomatoes Snack 3 Corn Relish Dip & Crackers

THURSDAY Breakfast Summer Fruit Compote 1210 93 124 32 Snack 1 50g extra-light cream cheese (reduced-fat) 4 brown rice cakes, thins 1 large tomato Lunch Ham, Cheese & Rocket Crispbreads Snack 2 35g whole cashew nuts, raw Dinner Grilled Chicken Skewers with Chilli Lime Sauce Snack 3 Greek Style Feta & Spinach Melts

FRIDAY Breakfast Protein Pancakes with Strawberry & Yogurt Mix 1222 100 112 37 Snack 1 30g whole almonds, raw 1 small banana Lunch Quick Cobb Salad Snack 2 150g low fat greek yogurt Dinner Warm Prawn & Bean Salad Snack 3 Corn Relish Dip & Crackers

SATURDAY Breakfast Summer Fruit Compote 1244 101 126 36 Snack 1 50g extra-light cream cheese (reduced fat) 4 brown rice cakes, thins 1 large tomato Lunch Chicken, Ricotta & Sundried Tomato Cruskits Snack 2 40g whole cashew nuts, raw Dinner Balsamic Chicken & Char Grilled Vegetables Snack 3 Greek Style Feta & Spinach Melts

SUNDAY Breakfast Protein Pancakes with Strawberry & Yogurt Mix 1238 102 107 41 Snack 1 30g whole almonds, raw 1 small banana Lunch Ham, Cheese & Rocket Crispbreads Snack 2 200g low fat greek yogurt Dinner Thai Beef Salad Snack 3 Corn Relish Dip & Crackers

12


Qty Units IngredientNameBreads&Crackers12 brown rice cakes, thins (approx 6g each)16 rice crackers, sakata, plain (approx 1.8g each)8 cruskits, light (approx 5.7g each)3 mini pita pockets, wholemeal (approx 20g each)6 ryvita, multi-grain rye

Cereals,Grains,Nuts&Seeds125 grams whole almonds, raw110 grams whole cashew nuts, raw20 grams noodles, rice (vermicelli) (dry weight)60 grams rice, brown basmati, 2-minute microwave

CookingMaterials3 wooden skewers

CookingStaples&Condiments80 grams corn relish1.5 tsp garlic, minced20 mls flaxseed oil90 mls lime juice, bottled20 mls lemon juice, bottled30 grams fish sauce (nam pla)40 grams Thai sweet chilli sauce, light20 mls coconut milk, reduced fat30 mls pure canadian maple syrup10 grams oyster sauce5 mls extra virgin olive oil9 pumps cooking oil spray2 tsp honey, clear & runny45 mls balsamic vinegar

Dairy&NonDairyAlternatives60 mls milk, evaporated, light, coconut flavoured100 grams sour cream, extra light700 grams greek yogurt, low fat320 grams soy yogurt, vanilla300 grams yogurt, natural bio, fat-free90 grams cheese, feta, reduced fat80 grams cheese, ricotta, light300 grams cheese, cream, extra-light (reduced-fat)

DriedHerbs&Spices 3 pinches sea salt8 pinches black pepper

FreshFruit3 bananas, small (approx 130g each)3 red plums, small (approx 50g each)150 grams raspberries1.5 nectarines, medium (approx 120g each)1 lime (approx 70g)

Qty Units IngredientNameFreshHerbs 8 sprigs fresh mint leaves4 sprigs fresh coriander2 sprigs fresh chives

FreshVegetables 90 grams beansprouts, mung50 grams eggplant (aubergine)3 tomatoes, large (approx 200g each)4 tomatoes, small (approx 100g each)7 cherry tomatoes, small (approx 10g each)1 sweet potato (approx 150g)4 cups rocket leaves2 cups mixed salad leaves240 grams baby spinach leaves0.75 red onion, small (approx 60g)0.75 red capsicum (pepper), large (approx 160g)1 fresh red chilli (approx 45g)2 flat mushrooms, large (approx 25g each)30g cucumber 1 crisp lettuce, small (approx 100g)0.5 zucchini (courgette), medium (approx 196g)0.5 celery stalk (approx 30 grams each)80 grams asparagus spears

FrozenFoods 280 grams frozen strawberries

Meat,Poultry,Seafood&Eggs125 grams chicken tenderloins120 grams chicken breast fillets, skinless and boneless150 grams beef, steak, rump, lean120 grams sirloin steak, lean120 grams prawns, tiger, whole, raw100 grams cooked prawns, large, peeled120 grams gammon (ham) steaks, extra lean8 eggs, large (approx. 50g each)

Refrigerated&DeliGoods32 pieces tomatoes, sundried, fat free340 grams luncheon meats, chicken, shaved roast, breast, 97% fat free120 grams turkey meat, lean, sliced270 grams smoked ham, extra lean, sliced

Supplements&MealReplacements60 grams vanilla flavour soy protein powder45 grams strawberry flavour whey protein powder (wpi)

Tinned&BottledProducts130 grams tinned cannellini beans (drained weight)

13

Quick Meal Ideas You Can Make In Minutes

MealTime MealDetails

DAY 1 Breakfast 2 egg whites and 1 whole egg prepared any way you like and 1 medium sliced tomato on a slice of grainy toast. Snack 1 100g low-fat cottage cheese topped with 1 cup of fruit salad and 1Tbsp slivered almonds. Lunch Chicken Salad: 100g grilled chicken with salad of choice. Drizzle with olive oil and vinegar. Plus 1 medium piece of fruit or small bread roll. Snack 2 100g fat-free natural or Greek yogurt mixed with 20g vanilla whey protein powder and topped with 30g raw nuts of choice. Dinner Oily Fish: 100g grilled salmon steak or tuna steak with vegetables of choice and 1 cup brown rice. Snack 3 100g low-fat cottage cheese mixed with 200mls low-fat berry yogurt.

DAY 2 Breakfast 1 slice rye bread topped with 50g Philadelphia extra light cream cheese and 50g smoked salmon. Snack 1 100g lean turkey slices on 4 Wholegrain Vita-Weat Crackers Lunch Pita bread: fill with choice of salad and 100g lean ham slices. Snack 2 100g low-fat cottage cheese topped with 1 cup of fruit salad and 1Tbsp slivered almonds. Dinner Lamb: 100g lean lamb, grilled and served with salad of choice and 1 medium baked potato. Snack 3 100g fat-free natural or Greek yogurt mixed with 20g vanilla whey protein powder and topped with 1 cup of mixed berries.

DAY 3 Breakfast 1 wholemeal English muffin topped with 50g lean ham and a poached egg. Optional: spread muffin with avocado or mustard. Snack 1 100g fat-free natural or Greek yogurt mixed with 20g vanilla whey protein powder and topped with 1 cup of mixed berries. Lunch Antipasto: 20g each chicken, ham and turkey slices, 20g low-fat cheese of choice, a handful of olives and salad of choice. Plus 1 medium piece of fruit or small bread roll. Snack 2 100g lean chicken slices on 3 thin rice cakes with 1 medium sliced tomato. Dinner Stir Fry: 120g skinless chicken breast stir fried with your choice of vegetables and 1 cup of noodles Snack 3 1 slice wholemeal toast with 100g low-fat cottage cheese (cracked pepper on top for savoury or a drizzle of honey for sweet)

DAY 4 Breakfast 2 egg whites and 1 whole egg prepared any way you like and a handful of mushrooms on 1 slice grainy toast. Snack 1 100g lean chicken slices on 1 slice whole grain toast. Lunch Rice Cakes: 3 thin rice cakes topped with 50g Philadelphia extra light cream cheese, 50g smoked salmon and sprinkle of capers. Snack 2 100g fat-free natural or Greek yogurt mixed with 20g vanilla whey protein powder and topped with 1 cup of mixed berries. Dinner Grill: 100g grilled skinless turkey breast with steamed vegetables of choice and 1 small cob of corn. Snack 3 100g low-fat cottage cheese, top with 1 medium sliced banana and a small drizzle of honey or pure Canadian maple syrup.

DAY 5 Breakfast 1 slice rye bread, 50g Philadelphia extra light cream cheese and 50g smoked salmon. Snack 1 100g fat-free natural or Greek yogurt mixed with 20g vanilla whey protein powder and topped with 30g raw nuts of choice. Lunch Grainy Roll: 1 small grainy bread roll filled with salad of choice and 90g tuna in spring water. Snack 2 100g Philadelphia extra light cream cheese and pickles on 1 slice whole grain toast or 4 Vita-Weat Crackers. Dinner Pasta: 40g dry-weight pasta topped with tomato based Bolognese sauce using 100g extra lean beef mince.

DAY 6 Breakfast 1 wholemeal English muffin topped with 50g lean ham and a poached egg. Optional: spread muffin with avocado or mustard. Snack 1 3 thin rice cakes topped with a spread of avocado and 80g smoked salmon. Lunch Beef Salad: 100g cooked beef strips with salad of choice. Drizzle with olive oil and vinegar. Plus 1 medium piece of fruit or small bread roll. Snack 2 100g low-fat cottage cheese topped with 1 cup of fruit salad and 1Tbsp slivered almonds. Dinner White Fish: 120g white fish fillet served with vegetables of choice and 1 small grainy bread roll. Snack 3 100g low-fat cottage cheese mixed with 200mls low-fat berry yogurt.

Chapter 3Your Recipes

Breakfast Recipes

16

Breakfast in a Hurry

PerServe

Calories: 286Fat: 7.5Protein: 28.6Carbohydrates: 23.7Fibre: 3.6 Serves: 1Total Preparation Time: 5 minutes.Region: Western Gluten Free: YesVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Heat a non-stick frying pan with a spray of cooking oil spray over medium heat.

2. Beat the egg and egg whites together in a small bowl with a little of the skim milk and season with sea salt and freshly ground black pepper, to taste.

3. Pour into the frying pan and scramble eggs using a spatula to turnover and separate as the eggs are cooking.

4. Meanwhile, place the cereal in a bowl and pour over the remaining skim milk.

5. As soon as the eggs are cooked, transfer to a serving plate.

Ingredients

Qty 1 pinch black pepper 1 egg, large (approx 50g each) 45 grams cereal, soy flakes (or grits) 2 egg whites (large egg) 1 pinch sea salt 190 mls milk, skim 1 pump cooking oil spray

Breakfast

17

Cereal - All Bran (large serving)

PerServe

Calories: 226Fat: 2.0Protein: 16.5Carbohydrates: 36.2Fibre: 12.6 Serves: 1Total Preparation Time: 2 minutes.Region: Australian Gluten Free: NoVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Place the All-Bran in a bowl and pour over skim milk.

2. Top with strawberries and serve immediately.

Ingredients

Qty 45 grams cereal, all-bran 300 mls milk, skim 20 grams strawberries

Breakfast

18

Chocolate Oats & Fig Muesli

PerServe

Calories: 251Fat: 2.6Protein: 21.4Carbohydrates: 34.7Fibre: 4.2 Serves: 1Total Preparation Time: up to 125 minutes.Region: Australian Gluten Free: NoVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Chop the fig and place in a bowl (leaving 1 tsp aside for garnishing) with the oats and ½ cup of water (per serve); mix thoroughly, cover and leave in the refrigerator for two hours to overnight.

2. When ready to eat, mix the yogurt thoroughly with the whey protein powder and then stir through the soaked oats and fig.

3. Garnish with the remaining chopped fig.

Ingredients

Qty 30 grams oats, wholegrain, rolled 14 grams chocolate flavour whey protein powder (wpi) 100 grams yogurt, natural bio, fat-free 1 fig, medium (approx 50g each)

Breakfast

19

Grilled Tomato & Scrambled Eggs on Toast

PerServe

Calories: 121Fat: 6.1Protein: 19.5Carbohydrates: 20.8Fibre: 2.0 Serves: 1Total Preparation Time: 10 minutes.Region: Western Gluten Free: NoVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Whisk the egg, egg whites and skim milk in a small bowl.

2. Heat a small non-stick frying pan over medium heat and place the bread into the toaster.

3. Pour the egg mix into the frying pan and turn constantly to avoid the egg sticking to the pan.

4. Once the eggs are cooked to your preference, transfer them onto the toast on your serving plate.

5. Place the frying pan back over medium heat, quarter the tomato and place in the frying pan.

6. Flip the tomatoes a few times for about 30 seconds so that all sides are slightly cooked.

7. Transfer the tomatoes to the serving plate and enjoy.

Ingredients

Qty 1 tomato, small (approx 100g each) 1 egg, large (approx 50g each) 2 egg whites (large egg) 60 mls milk, skim 1 slice bread, dark rye (approx 30g per slice)

Breakfast

20

Protein Pancakes with Strawberry & Yogurt Mix

PerServe

Calories: 254Fat: 6.6Protein: 19.6Carbohydrates: 25.2Fibre: 1.5 Serves: 1Total Preparation Time: 10 minutes.Region: Western Gluten Free: YesVegetarian: YesDairy Free: YesWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Whisk together the egg whites, protein powder and flaxseed oil.

2. Heat a small non-stick frying pan over medium heat. Pour in the batter ensuring the base is covered evenly.

3. When the batter starts to bubble on top, flip the pancake over and cook on the other side until golden brown.

4. Meanwhile, place the strawberries in a microwave dish and heat on high in 30 second lots until the strawber-ries are warmed through.

5. Drain any excess juices from the strawberries and mix the strawberries together with the yogurt.

6. Remove the pancake from the frying pan onto the serving plate, cover half of the pancake with the strawberry yogurt mixture and fold the pancake over.

7. Pour the strawberry juice over the top, serve and enjoy.

Ingredients

Qty 15 grams vanilla flavour soy protein powder 5 mls flaxseed oil 70 grams frozen strawberries 2 egg whites (large egg) 80 grams soy yogurt, vanilla

Breakfast

21

Quick Oat Power Porridge

PerServe


Instructions:

1. Empty the oat sachet into a small bowl and add the milk.

2. Microwave on high for 90 seconds.

3. Stir in the protein powder and flaxseed meal, adding water if necessary to bring to desired consistency.

4. Serve immediately.

Ingredients

Qty 1 sachet oats, quick sachets, original (34g each) 2 tsp flaxseed meal 150 mls milk, skim 10 grams vanilla flavour whey protein powder (wpi)

Breakfast

22

Summer Fruit Compote

PerServe

Calories: 212Fat: 0.4Protein: 20.3Carbohydrates: 30.9Fibre: 4.8 Serves: 1Total Preparation Time: 5 minutes.Region: French Gluten Free: YesVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Stone and quarter the plum and nectarine, then put all the fruit into a small microwaveable bowl with the maple syrup and a little water (approx 2 tablespoons per serving). Cook on medium high for 2-3 minutes or until the fruits are soft and you have a well-coloured juice.

2. Meanwhile, combine the yogurt and protein powder in a bowl and mix well.

3. When the fruit is ready, serve with the yogurt and garnish with mint if using.

Ingredients

Qty 1 sprig fresh mint leaves 15 grams strawberry flavour whey protein powder (wpi) 100 grams yogurt, natural bio, fat-free 50 grams raspberries 0.5 nectarine, medium (approx 120g each) 10 mls pure canadian maple syrup 1 red plum, small (approx 50g each)

Breakfast

23

Superfood Anytime Breakfast

PerServe

Calories: 277Fat: 3.2Protein: 20.1Carbohydrates: 40.1Fibre: 2.9 Serves: 1Total Preparation Time: 5 minutes.Region: Swiss Gluten Free: NoVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Heat the pan over a medium heat, spray two bursts of the cooking oil spray then add the oats and soy flakes, and cook 45 seconds stirring all the time to begin toasting the oats.

2. Add the mixed dried fruits and stir continuously for another minute to heat through.

3. Serve hot or cold, scattered, sprinkled or stirred into Greek yogurt.

Alternativeservingsuggestion: Make into hot fruit porridge by mixing 1 portion of Anytime Breakfast with 100mls water:- Microwave: pour into a bowl and microwave on high power for 2 minutes, stirring after 1 minute. Stand 1 min-

ute, pour into a dish and enjoy with Greek yogurt.- Hob: pour into a saucepan and cook over medium heat stirring continuously till thick and creamy. Pour into a

dish and enjoy with Greek yogurt.

Chef’ssuggestions:

- This recipe can be prepared the day before or made in bulk in advance to store in an airtight container in a cool dark place for up to 2 weeks.

- Take a bag of Anytime Breakfast with you to work or on picnics as a quick nutritional meal with a tub of Greek yogurt.

Ingredients

Qty 20 grams oats, wholegrain, rolled 5 grams dried cranberries 5 grams dried apricots 5 grams sultanas 5 grams cereal, soy flakes (or grits) 225 grams greek yogurt, low fat 2 pumps cooking oil spray

Breakfast

Snack Recipes

25

Corn Relish Dip & Crackers

PerServe

Calories: 149Fat: 5.1Protein: 11.1Carbohydrates: 15.0Fibre: 0.0 Serves: 1Total Preparation Time: 5 minutes.Region: Australian Gluten Free: YesVegetarian: NoDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Mix together corn relish and sour cream and stir until totally combined.

2. Cut up chicken to fit crackers.

3. Place chicken, dip and 1 sundried tomato on each cracker.


- The chicken meat could be replaced with ham or turkey luncheon meat if preferred.

Ingredients

Qty 25 grams sour cream, extra light 4 rice crackers, sakata, plain (approx 1.8g each) 50 grams luncheon meats, chicken, shaved roast, breast, 97% fat free 4 pieces tomatoes, sundried, fat free 20 grams corn relish

Snacks

26

Cottage Cheese & Blueberry Delight

PerServe

Calories: 162Fat: 3.2Protein: 12.8Carbohydrates: 19.9Fibre: 1.7 Serves: 1Total Preparation Time: 5 minutes.Region: Western Gluten Free: YesVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Mix ingredients in blender with a cube of ice and serve in a small dessert bowl.

Ingredients

Qty 5 grams almonds, raw, unblanched 50 grams blueberries 1 tsp ground cinnamon 80 grams cheese, cottage, low-fat 0.5 tub (175g) yogurt, forme, no fat, french vanilla

Snacks

27

Creamy Cheese Dip with Crunchy Vegetables

PerServe

Calories: 165Fat: 3.4Protein: 18.8Carbohydrates: 11.3Fibre: 1.2 Serves: 1Total Preparation Time: 10 minutes.Region: British Gluten Free: YesVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. In a bowl, combine all the ingredients for the dip (everything except the raw vegetables and the grissini sticks) and mix well.

2. Place the dip mixture into a serving bowl.

3. Thinly slice the vegetables and arrange the vegetables and grissini around the dip and serve.


- If you have time, chill the dip before serving.

- If you have no fresh chives, use finely chopped spring onion instead.

Ingredients

Qty 100 grams mixed raw vegetables (eg celery, carrot, cucumber) 1 sprig fresh chives 10 mls lemon juice, bottled 1 pinch black pepper 1 tsp hot chilli sauce (eg tabasco) 1 tsp dijon mustard 30 grams cheese, cream, extra-light (reduced-fat) 30 mls milk, skim 15 grams natural whey protein powder (wpi) 2 grissini sticks (approx 20g each)

Snacks

28

Greek Style Feta & Spinach Melts

PerServe

Calories: 125Fat: 2.6Protein: 10.1Carbohydrates: 12.1Fibre: 0.4 Serves: 1Total Preparation Time: 6 minutes.Region: Greek Gluten Free: NoVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Preheat a sandwich press.

2. Open pita bread. Spread spinach leaves and crumble feta evenly throughout.

3. Fold in half to enclose the pita pocket.

4. Place the pocket on to the sandwich press and close the lid lightly.

5. Cook for 2-3 minutes or until toasted and heated through.

6. Transfer to a serving plate and sprinkle with lime juice.

Ingredients

Qty 80 grams baby spinach leaves 20 mls lime juice, bottled 1 mini pita pocket, wholemeal (approx 20g each) 30 grams cheese, feta, reduced fat

Snacks

29

Rice Cakes with Avocado Salsa

PerServe

Calories: 179Fat: 7.8Protein: 10.4Carbohydrates: 18.2Fibre: 3.7 Serves: 1Total Preparation Time: 7 minutes.Region: Australian Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Mash avocado with a fork until fairly smooth.

2. Dice tomato slices extremely finely and then mix with avocado.

3. Add a squeeze of fresh lemon juice to the avocado mixture.

4. Add salt and pepper to the avocado mixture to taste.

5. Place turkey meat on the rice cakes.

6. Add avocado salsa to the rice cakes.


1. Ham may be used instead of turkey meat if preferred.

2. Be sure that the meat you use is gluten free if needed.

Ingredients

Qty 0.5 tomato, small (approx 100g each) 1 pinch black pepper 2 brown rice cakes, thins (approx 6g each) 1 pinches sea salt 0.25 ripe avocado, medium (approx 240g each) 5 mls lemon juice, bottled 50 grams luncheon meats, turkey, shaved, 97% fat free

Snacks

30

Rice Cakes with Spicy Tomato Cheese

PerServe

Calories: 181Fat: 1.3Protein: 15.7Carbohydrates: 27.1Fibre: 2.6 Serves: 1Total Preparation Time: 5 minutes.Region: Mediterranean Gluten Free: YesVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Chop the tomato and combine three-quarters in a small bowl with the cottage cheese and the tomato salsa.

2. Spread the mixture onto the rice cakes and top with the remaining tomato to serve.

Ingredients

Qty 1 Tbsp spicy tomato salsa 3 brown rice cakes, thins (approx 6g each) 1 tomato, small (approx 100g each) 125 grams cheese, cottage, low-fat

Snacks

31

Spicy Bean Pate with Corn Thins

PerServe

Calories: 188Fat: 2.3Protein: 16.7Carbohydrates: 23.9Fibre: 3.9 Serves: 1Total Preparation Time: 5 minutes.Region: Mexican Gluten Free: YesVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Drain the beans and place in a mixing bowl with the lime juice; mash thoroughly with a fork.

2. Add the cream cheese and protein powder, and beat together until you have a fairly smooth pate.

3. Add the chutney and paprika and stir in well. Check the taste and if necessary add a little sea salt.

4. Serve the pate with the corn thins and a lime wedge.


- If you have time, after lightly mashing the beans, remove the thin skins from the bowl by hand. If you don’t have time to do this, just leave them in the pate.

- You can use butter beans instead of cannellini beans.

Ingredients

Qty 0.25 lime (approx 70g each) 5 mls lime juice, bottled 10 grams natural whey protein powder (wpi) 30 grams cheese, cream, extra-light (reduced-fat) 1 tsp smoked paprika 1 pinch sea salt 50 grams tinned cannellini beans (drained weight) 2 corn thins (approx 6g each) 1 tsp chutney, sweet mango

Snacks

32

Stilton Pears

PerServe

Calories: 210Fat: 6.7Protein: 14.9Carbohydrates: 24Fibre: 3.8 Serves: 1Total Preparation Time: 5 minutes.Region: British Gluten Free: YesVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Halve the pears and scoop out a ‘well’ in the centre of each pear half using a teaspoon. Place the pear halves on a plate.

2. In a small bowl mix together the cottage cheese and Stilton cheese.

3. Fill the centres of the pear halves with the cheese mix.

4. Season well with sea salt and freshly ground black pepper.

5. Transfer to a serving plate and eat immediately.

Ingredients

Qty 1 pinch black pepper 1 green pear, small (approx 115g each) 1 pinch sea salt 20 grams cheese, stilton, white 100 grams cheese, cottage, low-fat

Snacks

33

Tea with Rice Cakes

PerServe


Instructions:

1. Place the kettle on to boil and make a cup of tea with skim milk.

2. Spread the cream cheese on to the rice cake.

3. Top with the roast chicken and the tomato slices.


- If ham luncheon meat is preferred over roast chicken then these two meats can be swapped.

Ingredients

Qty 0.5 tomato, small (approx 100g each) 1 brown rice cakes, thins (approx 6g each) 20 grams luncheon meats, chicken, shaved roast breast, 97% fat free 10 mls milk, skim 30 grams cheese, cream, extra-light (reduced-fat)

Snacks

34

Vanilla Fruit Parfait

PerServe

Calories: 186Fat: 0.1Protein: 19.7Carbohydrates: 24.3Fibre: 1.5 Serves: 1Total Preparation Time: 65 minutes.Region: French Gluten Free: YesVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Peel and finely chop the pineapple and put into a microwaveable bowl with the blueberries and stevia. Microwave on high for 1 minute then set aside to cool.

2. Beat together the fromage frais and protein powder with a fork or spoon until smooth.

3. In another dry non-greasy bowl, beat the egg white (using an electric whisk) on full power for a few minutes until it holds its shape when you turn the bowl upside down.

4. Spoon the fromage frais mix into the egg white and gently fold together.

5. Put half of the fruit into the base of a serving dish or glass and spoon the remainder gently into the fromage frais mix, then spoon the entire mix into the serving dish or glass.

6. Chill for 1 hour and serve topped with a few fresh blueberries and pineapple pieces.


- You can also use raspberry and banana for the fruit.

Ingredients

Qty 50 grams pineapple 50 grams blueberries 100 mls fromage frais, natural, low-fat 1 pinch stevia extract powder 1 egg white (large egg) 10 grams vanilla flavour whey protein powder (wpi)

Snacks

35

Yogurt Dip with Apple

PerServe

Calories: 223Fat: 1.9Protein: 24.3Carbohydrates: 27.5Fibre: 4.4 Serves: 1Total Preparation Time: 5 minutes.Region: British Gluten Free: YesVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. In a small bowl, mix together the yogurt and whey protein powder until smooth and then transfer to a small serving dish.

2. Sprinkle with the flaxseeds and serve with apple slices to dip.

Ingredients

Qty 1 red dessert apple, medium (approx 138g each) 1 tsp flaxseeds 100 grams yogurt, natural bio, fat-free 20 grams vanilla flavour whey protein powder (wpi)

Snacks

Lunch Recipes

37

Asian Mushroom Omelette

PerServe

Calories: 222Fat: 15.2Protein: 15.1Carbohydrates: 6.6Fibre: 0.8 Serves: 1Total Preparation Time: 5 minutes.Region: Asian Gluten Free: YesVegetarian: YesDairy Free: YesWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Break the eggs into a bowl. Chop the chilli and shallots and add to the eggs; whisk with a fork.

2. Heat a wok over medium heat. Add the oil. Swirl to coat. Pour in egg mixture. Swirl to cover base and run 1cm up the side.

3. Slice the mushrooms and sprinkle over egg mixture. Cook for 30 seconds or until base is set. Fold omelette in half. Tilt wok to allow any uncooked egg to run to edge. Cook for 30 seconds. Turn omelette over and cook for 30 seconds or until light golden (omelette should still be moist inside). Transfer to a plate.

4. Cut omelette in half and place on plate. Top with trimmed snow pea sprouts. Drizzle with tamari sauce. Season with salt and pepper.

Ingredients

Qty 5 mls peanut oil 1 pinch black pepper 2 shallots (approx 10g each) 0.25 fresh red chilli (approx 45g each) 20 grams snow pea sprouts 1 pinch sea salt 5 mls tamari (wheat-free soy sauce) 2 eggs, large (approx 50g each) 25 grams mushrooms, common

Lunch

38

Chicken, Ricotta & Sundried Tomato Cruskits

PerServe

Calories: 215Fat: 3.1Protein: 22.9Carbohydrates: 23.4Fibre: 0.0 Serves: 1Total Preparation Time: 5 minutes.Region: Australian Gluten Free: NoVegetarian: NoDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Spread the ricotta cheese over two of the Cruskits.

2. Place the chicken on the Cruskits over the ricotta.

3. Top the chicken with sundried tomatoes.

4. Place the remaining two Cruskits on the top creating a cruskit sandwich.


- The chicken can be replaced with ham or turkey luncheon meats.

Ingredients

Qty 8 pieces tomatoes, sundried, fat free 40 grams cheese, ricotta, light 4 cruskits, light (approx 5.7g each) 70 grams luncheon meats, chicken, shaved roast breast, 97% fat free

Lunch

39

Chilli Roast Beef & Salad Sandwich

PerServe

Calories: 238Fat: 7.3Protein: 13.1Carbohydrates: 30.1Fibre: 3.4 Serves: 1Total Preparation Time: 10 minutes.Region: Australian Gluten Free: NoVegetarian: NoDairy Free: NoWhite Meat Only: NoNo Seafood: Yes

Instructions:

1. In a small bowl combine the sweet chilli sauce with mayonnaise and chopped shallots.

2. Spread the sweet chilli sauce mixture over a slice of multigrain bread.

3. Top the bread with the slices of roast beef and chopped capsicum and lettuce.

4. Place the second slice of multigrain bread on top, cut in half and serve.

Ingredients

Qty 2 slices bread, multigrain, sliced 0.15 crisp lettuce, small (approx 100g each) 15 grams mayonnaise, light 0.5 shallot (approx 10g each) 0.5 red capsicum (pepper), medium (approx 140g each) 7 mls thai sweet chilli sauce 50 grams luncheon meats, beef, shaved roast

Lunch

40

Cream Cheese Tomato Bagel

PerServe

Calories: 255Fat: 3.6Protein: 31.4Carbohydrates: 28.1Fibre: 7.6 Serves: 1Total Preparation Time: 5 minutes.Region: American Gluten Free: NoVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. In a small bowl, beat together the cream cheese, protein powder and a little Italian seasoning.

2. Halve and lightly toast the bagel and spread the cheese mix over each half.

3. Thinly slice the tomatoes and arrange on top, then sprinkle with a little sea salt and freshly ground black pepper. Serve.

Ingredients

Qty 15 grams natural whey protein powder (wpi) 6 cherry tomatoes, small (approx 10g each) 1 pinch sea salt 50 grams cheese, cream, extra-light (reduced-fat) 0.2 tsp italian seasoning 1 bagel, whole-wheat, 3” plain (approx 60g each)

Lunch

41

Egg & Lettuce Wrap

PerServe


Instructions:

1. Place the egg in a small saucepan with enough water to just cover the egg. Place a lid on the saucepan and bring to the boil over high heat. As soon as the water boils, reduce and simmer between 6-8 minutes so that the egg is hard boiled.

2. Meanwhile, wash the raspberries and transfer to a small ramekin dish. Set aside.

3. As soon as the egg is ready, run the saucepan under cold water until the egg is cool enough to touch. Peel off the egg shell and transfer into a small mixing bowl.

4. Using a fork, mash the egg up and then mix well with the cottage cheese and mayonnaise. Season with freshly ground black pepper.

5. Spread the egg mixture evenly over one side of the oat wrap, top with shredded lettuce and then roll up the wrap.

6. Transfer onto a serving plate and serve with the raspberries.


- For dairy-free, ensure the brand of mayonnaise you are using is dairy-free.

Ingredients

Qty 15 grams mayonnaise, 97% fat-free 1 pinch black pepper 1 egg, large (approx 50g each) 0.25 crisp lettuce, small (approx 100g each) 75 grams raspberries 1 oat wrap (approx 25g each) 75 grams cheese, cottage, low-fat

Lunch

42

Grilled Tomato & Scrambled Eggs on Toast

PerServe


Instructions:

1. Whisk the egg, egg whites and skim milk in a small bowl.

2. Heat a small non-stick frying pan over medium heat and place the bread into the toaster.

3. Pour the egg mix into the frying pan and turn constantly to avoid the egg sticking to the pan.

4. Once the eggs are cooked to your preference, transfer them onto the toast on your serving plate.

5. Place the frying pan back over medium heat, quarter the tomato and place in the frying pan.

6. Flip the tomatoes a few times for about 30 seconds so that all sides are slightly cooked.

7. Transfer the tomatoes to the serving plate and enjoy.

Ingredients

Qty 1 tomato, small (approx 100g each) 1 egg, large (approx 50g each) 2 egg whites (large egg) 60 mls milk, skim 1 slice bread, dark rye (approx 30g per slice)

Lunch

43

Ham, Cheese & Rocket Crispbreads

PerServe

Calories: 199Fat: 4.8Protein: 15.3Carbohydrates: 19.7Fibre: 3.9 Serves: 1Total Preparation Time: 5 minutes.Region: Western Gluten Free: NoVegetarian: NoDairy Free: NoWhite Meat Only: NoNo Seafood: Yes

Instructions:

1. Spread the cream cheese over the crisp breads and top with the rocket and ham slices.

2. Season with freshly ground black pepper according to taste.

Ingredients

Qty 2 crackers ryvita, multi-grain rye 1 pinch black pepper 50 grams smoked ham, extra lean, sliced 50 grams cheese, cream, extra-light (reduced-fat) 1 cup rocket leaves

Lunch

44

Ham, Herb & Cheese Roll-Ups

PerServe

Calories: 247Fat: 4.7Protein: 16.0Carbohydrates: 32.5Fibre: 3.4 Serves: 1Total Preparation Time: 5 minutes.Region: Mexican Gluten Free: YesVegetarian: NoDairy Free: NoWhite Meat Only: NoNo Seafood: Yes

Instructions:

1. Lay the tortillas on a working board.

2. Chop the herbs and beat together with the cream cheese; spread evenly over the tortillas.

3. Chop the tomato and then top each tortilla with half the ham and half the chopped tomato, then roll up and cut each into two halves.


- If you can’t find small tortillas use one large one.- Some corn tortillas contain wheat flour, so for gluten-free ensure you read the label before purchasing.

Ingredients

Qty 1 tomato, small (approx 100g each) 2 tortillas, corn, small (approx 24 grams each) 45 grams smoked ham, extra lean, sliced 2/3 Tbsp mixed fresh herbs (parsley, basil, chives) 50 grams cheese, cream, extra-light (reduced-fat)

Lunch

45

Lightly Fried Tofu with Thai Style Dressing

PerServe

Calories: 205Fat: 8.2Protein: 12.9Carbohydrates: 19.7Fibre: 3.5 Serves: 1Total Preparation Time: 10 minutes.Region: Australian Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Thinly slice the spring onions and chilli, then toss together in a bowl with the sprouts, mint leaves and coriander leaves.

2. Heat a medium sized non-stick pan over medium-high heat, spray 3 times with the cooking oil spray and then cook the tofu until slightly golden, turn and cook the other side.

3. Meanwhile, crush the palm sugar and place in jar with the lime juice and oyster sauce; place the lid on and shake to combine ingredients.

4. Transfer the cooked tofu onto a serving plate, top with the salad and drizzle the dressing over the top.


- For gluten free, ensure the brand of oyster sauce is gluten free.

Ingredients

Qty 3 sprigs fresh mint leaves 2 sprigs fresh coriander 100 grams tofu, hard 1 spring onion (approx 15g each) 10 grams palm sugar 20 grams snow pea sprouts 5 grams oyster sauce 3 pumps cooking oil spray 20 mls lime juice, bottled 0.5 fresh red chilli (approx 45g each)

Lunch

46

Mushroom & Ham Crostini

PerServe

Calories: 241Fat: 6.7Protein: 22.6Carbohydrates: 18.0Fibre: 2.5 Serves: 1Total Preparation Time: 15 minutes.Region: Italian Gluten Free: NoVegetarian: NoDairy Free: NoWhite Meat Only: NoNo Seafood: Yes

Instructions:

1. Pat the wild mushrooms dry using kitchen paper.2. Slice the ham and fry in a small non-stick frying pan sprayed with cooking oil spray until golden.

Chop the spring onions and add to the ham for the last minute to soften them a little. Remove ham and onions and set aside.

3. Add the olive oil to the frying pan with the sliced chestnut mushrooms and stir over high heat for 2 minutes. Chop the herbs and add along with the garlic, stirring for another minute. Add the vegetable stock as the frying pan dries out. Set aside.

4. In a bowl, combine the Greek yogurt, whey protein powder, lemon juice, and season with sea salt and freshly ground black pepper.

5. Cut the bread in half, toast on both sides and transfer onto a serving plate.6. Stir the ham, onions, wild mushrooms and cooked mushrooms into the yogurt dressing and spoon over

the toast.7. Garnish with a little extra chopped parsley and serve.Chef’ssuggestions:

- If you can’t find fresh wild mushrooms, you can use a jar of wild mushrooms or dried wild mushrooms (which need to be reconstituted in a little boiling water for around 20 minutes before draining and using - you can also use the soaking water for stock).

- The crostini look best if you use thin slices of a rustic Italian or French bread, but any wholegrain bread can be used if you prefer.

Ingredients

Qty 25 grams wild mushrooms 20 grams greek yogurt, low fat 1 sprig fresh flat-leaf parsley 0.5 tsp garlic, minced 2 spring onions (approx 15g each) 5 mls lemon juice, bottled 15 grams natural whey protein powder (wpi) 5 mls extra virgin olive oil 25 grams smoked ham, extra lean, sliced

Qty25 grams bread, wholemeal crusty or ciabatta 15 mls vegetable stock, liquid 1 pinch sea salt 1 pinch black pepper 1 pump cooking oil spray 0.5 sprig fresh thyme 100 grams chestnut mushrooms

Lunch

47

Open Topped Crunchy Tuna Sandwich

PerServe

Calories: 296Fat: 5.1Protein: 24.6Carbohydrates: 38.4Fibre: 3.6 Serves: 1Total Preparation Time: 5 minutes.Region: Western Gluten Free: NoVegetarian: NoDairy Free: NoWhite Meat Only: YesNo Seafood: No

Instructions:

1. Chop and core the apple and then roughly chop along with the celery and walnuts.

2. Mix the fromage frais and mustard together, and then stir in the drained tuna, celery, apple and nuts. Season well with salt and freshly ground black pepper.

3. Divide the mixture between the slices of rye bread.

4. Cut each slice of bread in half and serve with the rocket leaves and halved cherry tomatoes.

Ingredients

Qty 0.5 celery stalk (approx 30 grams each) 55 grams tuna in spring water (drained weight) 1 pinch black pepper 2 slices bread, dark rye (approx 30g per slice) 0.5 cup rocket leaves 0.25 eating apple, medium (approx 138g each) 1 pinch sea salt 35 mls fromage frais, natural, low-fat 5 grams walnuts, raw 0.5 tsp mustard, wholegrain 2 cherry tomatoes, small (approx 10g each)

Lunch

48

Quick Cobb Salad

PerServe

Calories: 159Fat: 2.3Protein: 21.1Carbohydrates: 11.8Fibre: 2.3 Serves: 1Total Preparation Time: 5 minutes.Region: Western Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: NoNo Seafood: Yes

Instructions:

1. Roughly chop the lettuce and tomato.

2. Top the lettuce with tomato, turkey, ham and bean sprouts and season to taste with salt and pepper.

3. Drizzle the lemon juice on top.

Ingredients

Qty 60 grams turkey meat, lean, sliced 1 tomato, small (approx 100g each) 10 mls lemon juice, bottled 1 pinch black pepper 60 grams smoked ham, extra lean, sliced 1 pinch sea salt 30 grams beansprouts, mung 0.5 crisp lettuce, small (approx 100g each)

Lunch

49

Roast Chicken Bruschetta

PerServe

Calories: 231Fat: 5.5Protein: 20.9Carbohydrates: 24.4Fibre: 5.9 Serves: 1Total Preparation Time: 10 minutes.Region: Italian Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. With a sharp knife, score a cross at the base of each tomato then place the tomato in a bowl of boiling water for 1–2 minutes.

2. Meanwhile, cut the garlic clove in half and and mince one half (leaving the other half whole for rubbing over the toasted bread).

3. Drain the tomatoes and rinse under cold water. Then peel the skin off, roughly chop it and place in a small bowl with the fresh, torn basil leaves, garlic, a dash of Tabasco sauce and season well with sea salt and freshly ground black pepper.

4. Lightly toast the bread on both sides under a hot grill and then using the freshly cut garlic clove, roughly rub the cut side of the garlic over the entire toast.

5. Top with the tomatoes then place back under the grill to heat through.

6. Remove from the grill, place the sliced chicken on top and eat immediately.

Ingredients

Qty 2 tomatoes, small (approx 100g each) 2 sprigs fresh basil leaves1 slice bread, multigrain, 100% gluten free (approx 39g each) 60 grams chicken breast slices, roasted 1 pinch black pepper 1 clove garlic (approx 3g per clove) 0.25 tsp hot chilli sauce (eg tabasco) 1 pinch sea salt

Lunch

50

Smoked Ham Bruschetta

PerServe

Calories: 186Fat: 2.0Protein: 14.1Carbohydrates: 25.8Fibre: 5.1 Serves: 1Total Preparation Time: 10 minutes.Region: Italian Gluten Free: NoVegetarian: NoDairy Free: YesWhite Meat Only: NoNo Seafood: Yes

Instructions:

1. With a sharp knife, score a cross at the base of each tomato then place the tomato in a bowl of boiling water for 1-2 minutes.

2. Meanwhile, cut the garlic clove in half and and mince one half (leaving the other half whole for rubbing over the toasted bread).

3. Drain the tomatoes and rinse under cold water. Then peel the skin off, roughly chop it and place in a small bowl with the fresh, torn basil leaves, garlic, a dash of Tabasco sauce and season well with sea salt and freshly ground black pepper.

4. Lightly toast the bread on both sides under a hot grill and then using the freshly cut garlic clove, roughly rub the cut side of the garlic over the entire toast.

5. Top with the tomatoes then place back under the grill to heat through.

6. Remove from the grill, place the sliced ham on top and eat immediately.

Chef’ssuggestion:

- Replace the smoked ham for slices of smoked chicken or turkey if preferred.

Ingredients

Qty 2 tomatoes, small (approx 100g each) 2 sprigs fresh basil leaves 1 pinch black pepper 1 clove garlic (approx 3g per clove) 0.25 tsp hot chilli sauce (eg tabasco) 60 grams smoked ham, extra lean, sliced 1 pinch sea salt 1 slice bread, wholemeal (approx 40g each)

Lunch

51

Smoked Salmon, Cheese & Rocket Roll-Ups

PerServe


Instructions:

1. Spread the cream cheese evenly over the oat wrap, all the way to the edges.

2. Top with the smoked salmon slices and rocket leaves, and season with freshly ground black pepper according to taste.

3. Tightly roll up the oat wrap and slice in half.

4. Transfer to a serving plate and eat immediately.

Ingredients

Qty 1 pinch black pepper 1 oat wrap (approx 25g each) 60 grams cheese, cream, extra-light (reduced-fat) 50 grams smoked salmon slices 1 cup rocket leaves

Lunch

52

Tuna & Cheese Pita Melt

PerServe


Instructions:

1. Preheat the grill to high.

2. Drain the tuna and chop the capsicum.

3. Place the pita bread on a lined baking tray and spread the tuna and peppers over the top.

4. Lay the slice of cheddar cheese on top of the tuna and peppers and place under the hot grill until the cheese just starts to melt.

5. Transfer to a serving plate and enjoy hot.


- If you like your food spicy, you can also add some fresh chilli.

Ingredients

Qty 1 slice cheese, cheddar, reduced fat 70 grams tuna in spring water (drained weight) 1 pita bread, wholemeal, small (approx 40g each) 0.5 red capsicum (pepper), large (approx 160g each)

Lunch

53

Tuna & Tomato Salad (gluten free version)

PerServe

Calories: 267Fat: 7.7Protein: 22.5Carbohydrates: 25.8Fibre: 3.1 Serves: 1Total Preparation Time: 5 minutes.Region: Greek Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: YesNo Seafood: No

Instructions:

1. Slice the bread roll in half and place in a toaster or under a hot grill to toast.

2. Drain the tuna and place into a bowl with the remaining ingredients; toss well and season to taste with sea salt and freshly ground black pepper.

3. Transfer the salad onto a serving dish and place the toasted bread roll on the side.



- You can serve the bread toasted or fresh.

- You can replace the olive oil with an Omega 3 or Omega 3-6-9 blended oil to assist in getting essential fatty acids into your diet.

Ingredients

Qty 0.5 bread roll, gluten free (approx 85g each) 1 pinch black pepper 70 grams tuna in spring water (drained weight) 1 pinch sea salt 2 tsp dried oregano 5 mls extra virgin olive oil 10 cherry tomatoes, small (approx 10g each)

Lunch

54

Tuna Lettuce Wrap

PerServe

Calories: 208Fat: 1.2Protein: 21.1Carbohydrates: 27.5Fibre: 2.3 Serves: 1Total Preparation Time: 5 minutes.Region: Australian Gluten Free: YesVegetarian: NoDairy Free: NoWhite Meat Only: YesNo Seafood: No

Instructions:

1. Finely slice the celery stalks and the shallots.

2. Combine all of the ingredients, except for the lettuce, into a small bowl.

3. Spoon the mixture into 2 small or one large crisp lettuce leaf and serve immediately.

Ingredients

Qty 1 pinch black pepper 1 celery stalk (approx 30 grams each) 0.5 cup tinned pineapple pieces, unsweetened (drained weight) 0.25 crisp lettuce, small (approx 100g each) 75 grams tuna in spring water (drained weight) 1 shallot (approx 10g each) 30 grams mayonnaise, 97% fat-free

Lunch

55

Tuna, Avocado & 4 Bean Salad

PerServe

Calories: 323Fat: 8.8Protein: 32.6Carbohydrates: 28.5Fibre: 8.2 Serves: 1Total Preparation Time: 3 minutes.Region: Western Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: YesNo Seafood: No

Instructions:

1. Shred lettuce, dice red onion, slice avocado.

2. Add all of the ingredients into a salad bowl and lightly toss.

3. Drizzle with lemon juice and season with pepper and oregano for a quick and tasty salad!

Ingredients

Qty 1 tsp dried oregano 90 grams tuna in spring water (drained weight) 45 mls lemon juice, bottled 1 pinch black pepper 0.5 ripe avocado, small (approx 180g each) 75 grams baby corn 1 red onion, small (approx 60g each) 1 crisp lettuce, small (approx 100g each) 75 grams tinned mixed four bean salad, no added salt (drained weight)

Lunch

56

Turkey & Pastrami Sandwich

PerServe

Calories: 236Fat: 4.2Protein: 21.5Carbohydrates: 26.9Fibre: 0.9 Serves: 1Total Preparation Time: 5 minutes.Region: German Gluten Free: NoVegetarian: NoDairy Free: NoWhite Meat Only: NoNo Seafood: Yes

Instructions:

1. Spread the cream cheese onto the slice of bread and top with the pastrami and turkey slices.

2. Thinly slice the apple and place on top of the open sandwich and then top with sauerkraut and the second slice of bread.

Ingredients

Qty 0.25 eating apple, small (approx 106g each)20 grams sauerkraut 2 slices oat bread, organic, ancient grains (approx 30g per slice) 40 grams turkey meat, lean, sliced 40 grams pastrami, lean, sliced 20 grams cheese, philadelphia, extra light

Lunch

57

Turkey, Rocket & Cranberry Pita Pockets

PerServe

Calories: 213Fat: 1.5Protein: 17.7Carbohydrates: 31.3Fibre: 2.4 Serves: 1Total Preparation Time: 5 minutes.Region: Western Gluten Free: NoVegetarian: NoDairy Free: YesWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Warm the pita pockets under a grill or in the toaster until puffy but still soft.

2. Slice the warm pita pockets along one side to make an opening.

3. Stuff the pita pockets with the turkey slices, rocket, sliced tomato and cranberry sauce and eat immediately.

Ingredients

Qty 1 tomato, small (approx 100g each) 1 tsp cranberry sauce 70 grams turkey meat, lean, sliced 2 mini pita pockets, wholemeal (approx 20g each) 1 cup rocket leaves

Lunch

Dinner Recipes

59

Asian Prawn Noodle Salad

PerServe

Calories: 258Fat: 3.0Protein: 29.5Carbohydrates: 27.2Fibre: 0.9 Serves: 1Total Preparation Time: 25 minutesRegion: Asian Gluten Free: NoVegetarian: NoDairy Free: NoWhite Meat Only: YesNo Seafood: No

Instructions:

1. Make the dressing: chop the coriander and place into a screw top jar with the evaporated milk, fish sauce and lime juice; shake well.

2. Peel and de-vein the prawns, leaving the tails intact and place in a bowl. Add two thirds of the dressing and marinate for 10 minutes. Drain.

3. Meanwhile, place the noodles in a bowl and cover in boiling water; let stand for 10 minutes then drain and rinse under cold water. Drain again.

4. Transfer the noodles to a large bowl. Chop the mint leaves and add to the bowl with the remaining dressing, bean sprouts, chilli; mix well.

5. Lightly coat a non-stick frying pan with cooking oil spray and heat over high heat.

6. Cook the prawns for approximately 3 minutes or until changed in color and cooked through.

7. Serve the noodle salad topped with the freshly cooked prawns.

Ingredients

Qty 2 sprigs fresh mint leaves 1 sprig fresh coriander 20 grams noodles, rice (vermicelli) (dry weight) 0.5 fresh red chilli (approx 45g each) 1 pump cooking oil spray 10 grams fish sauce (nam pla) 30 grams beansprouts, mung 120 grams prawns, tiger, whole, raw 60 mls milk, evaporated, light, coconut flavoured 10 mls lime juice, bottled

Dinner

60

Balsamic Beef & Sweet Potato Mash

PerServe

Calories: 314Fat: 5.1Protein: 33.2Carbohydrates: 31.8Fibre: 3.9 Serves: 1Total Preparation Time: 25 minutesRegion: Australian Gluten Free: NoVegetarian: NoDairy Free: YesWhite Meat Only: NoNo Seafood: Yes

Instructions:

1. Combine half of the balsamic vinegar with the garlic and pepper and pour over the steak; marinate for 15 minutes.

2. Meanwhile, cut the cherry tomatoes in half and toss with the mixed salad leaves. Transfer to a serving plate and pour over the remaining balsamic vinegar.

3. Peel the sweet potato and cut into 1 inch cubes. Add to a pot of boiling water and cook for approximately 8 minutes or until tender. Remove from heat, drain and mash using a potato masher. Finely chop the chives and add to the potato along with the coconut cream. Mix well and transfer to the serving plate.

4. Heat a BBQ or Sandwich Grill and cook the steak over high heat for 1-2 minutes each side or until cooked to your preference. Place the steak on top of the sweet potato mash, top with extra chives for garnish and serve.

Ingredients

Qty 1 pinch black pepper 120 grams sirloin steak, lean 2 sprigs fresh chives 0.5 tsp garlic, minced 1 sweet potato (approx 150g each) 30 mls balsamic vinegar 20 mls coconut milk, reduced fat 1 cup mixed salad leaves Average, all brands4 cherry tomatoes, small (approx 10g each)

Dinner

61

Balsamic Chicken & Char Grilled Vegetables

PerServe

Calories: 272Fat: 6.9Protein: 30.7Carbohydrates: 22.6Fibre: 6.4 Serves: 1Total Preparation Time: Up to 3 minutesRegion: Australian Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Combine half of the balsamic vinegar with the garlic and pepper and pour over the chicken breast, marinate for 15 minutes.

2. Meanwhile, heat a BBQ or Sandwich Grill; halve the lime and cook on the grill until the tops have caramelised (approx 1 minute).

3. Slice the capsicum, zucchini and egg plant into thick, flat slices. Spray the grill with cooking oil spray and place the vegetable slices onto the grill, cook for approximately 1 minute each side or until char-grilled. Remove from the grill and place in tin-foil until ready to serve to keep warm.

4. Spray the grill with cooking oil spray and add the chicken breast, cook for approximately each side or until cooked through and no longer pink in the centre.

5. Transfer the chicken to a serving plate along with the char-grilled vegetables and caramelised lime.

Chefssuggestions:

- Chicken tenderlions or chicken thighs (skin and bone removed) can be used in place of chicken breasts for this recipe.

Ingredients

Qty 50 grams eggplant (aubergine)0.5 tsp garlic, minced120 grams chicken breast fillets, skinless and boneless15 mls balsamic vinegar1 lime (approx 70g)5 pumps cooking spray oil1 pinch black pepper0.5 zucchini (courgette), medium (approx 196g)

Dinner

62

Barramundi with Grilled Vegetables

PerServe

Calories: 260Fat: 5.6Protein: 33.9Carbohydrates: 26.1Fibre: 12.6 Serves: 1Total Preparation Time: 20 minutes.Region: Australian Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: YesNo Seafood: No

Instructions:

1. Pre-heat oven to 200c.

2. Lightly spray a piece of tin foil (large enough to make a ‘parcel’ around the fish) with cooking oil spray.

3. Place the barramundi fillet on the tin foil and top with 2 slices from the lemon. Fold the edges of the foil into the centre to form a ‘case’.

4. Place in the centre of the oven and cook for approximately 10-15 minutes.

5. Meanwhile, pre-heat a sandwich grill to medium-high and spray lightly with cooking oil spray.

6. Slice the eggplant into rounds about 1/2cm in thickness and slice the zucchini length-ways just slightly thinner.

7. Place the eggplant and zucchini slices in the sandwich grill in batches, for about 1 minute, until all cooked.

8. Transfer the cooked barramundi and grilled vegetables onto a serving plate and squeeze lemon juice over the grilled vegetables.

9. Season to taste with salt and pepper.

Ingredients

Qty 1 pinch white pepper 150 grams barramundi fillets 0.5 lemon, medium (approx 150g each) 1 pinch sea salt 1 zucchini (courgette), medium (approx 196g each) 200 grams eggplant (aubergine) 3 pumps cooking oil spray

Dinner

63

Chicken & Avocado Salad

PerServe


Instructions:

1. Coat chicken breast in Italian herbs.

2. Cook chicken breast in a non-stick pan for 3-5 minutes, turning over half way through cooking, or until cooked through.

3. Set chicken breast aside to rest for 3-5 minutes.

4. Meanwhile coarsely shred lettuce, chop avocado and top and tail snow peas; mix together into a bowl along with the cashew nuts.

5. Slice chicken breast or cube into 1cm pieces and then add to mixture.

6. Make dressing in a small bowl/container by mixing together the sour cream, lemon juice and salt and pepper. Stir through ensuring all ingredients are combined thorough and coated with dressing.

Ingredients

Qty 1 pinch black pepper 10 grams whole cashew nuts, raw, unsalted 1 pinch sea salt 0.5 crisp lettuce, small (approx 100g each) 10 mls lemon juice, bottled 20 grams snow peas (mange tout) 0.25 ripe avocado, small (approx 180g each) 100 grams chicken breast fillets, skinless and boneless 30 grams sour cream, extra light 1 tsp italian seasoning

Dinner

64

Chicken Caesar Salad

PerServe

Calories: 303Fat: 10.3Protein: 36.8Carbohydrates: 14.6Fibre: 2.6 Serves: 1Total Preparation Time: 10 minutes.Region: Italian Gluten Free: NoVegetarian: NoDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Bring a small pot of water to the boil and hard boil the egg (approx 5 minutes); remove the egg from the boiling water and place in a bowl of cold water.

2. Meanwhile, combine the lettuce leaves, croutons, chives and snow pea sprouts in a bowl or a serving plate. Slice the egg and toss through the lettuce.

3. Place the sliced chicken breast on top of the salad and drizzle with caesar dressing.

Ingredients

Qty 15 grams croutons, garlic & herb 120 grams chicken breast fillet, pre-cooked 1 sprig fresh chives 1 crisp lettuce, small (approx 100g each) 1 egg, large (approx 50g each) 10 grams caeser style low fat dressing 5 grams snow pea sprouts

Dinner

65

Fish Parcels with Lemon, Dill & Onion

PerServe

Calories: 251Fat: 3.3Protein: 44.1Carbohydrates: 15.9Fibre: 5.9 Serves: 1Total Preparation Time: 10 minutesRegion: Western Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: YesNo Seafood: No

Instructions:

1. Spray a square of baking paper or foil with oil spray (or brush with a little oil).

2. Lay the fish fillet on the sheet (1 sheet per fillet if cooking for more than 1 serve), top with onion slices, lemon slices, capsicum slices, dill and pepper. Pour lemon juice over each fillet.

3. Wrap tightly in the paper. Place on a baking tray and cook in a moderate oven (180ºC) for 4 to 5 minutes or until fish flakes easily with a fork. Alternatively, the fish can be cooked in the microwave oven - wrapped in baking paper - or a barbecue plate.

4. To serve, remove lemon slices and discard. Serve with steamed or microwaved green beans.

Chefssuggestions:

- Freshly chopped parsley can be substituted for the dill. Or you can used 1/4 teaspoon mixed dried herbs along with one or two fresh bay leaves for a stronger flavour.

Ingredients

Qty 200 grams snapper 10 mls lemon juice, bottled 1 pinch black pepper 0.25 lemon, medium (approx 150g each) 100 grams fine green beans 0.25 red onion, small (approx 60g each) 0.5 tsp dried dill 0.25 red capsicum (pepper), large (approx 160g each)

Dinner

66

Gammon (Ham) & Chilli Pineapple Kebabs

PerServe

Calories: 217Fat: 7.0Protein: 18.0Carbohydrates: 20.9Fibre: 1.5 Serves: 1Total Preparation Time: 15 minutes.Region: Indian Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: NoNo Seafood: Yes

Instructions:

1. Peel the pineapple and cut into 1 inch chunks, then place the chunks in the small plastic bag with the chilli flakes and sea salt. Shake well and set aside.

2. Place the gammon steak under a hot grill for 4-5 minutes, turn and cook for a further 4 minutes.

3. Remove from the grill, allow to cool a little then cut into 1½ inch chunks.

4. Thread a gammon chunk onto the skewer followed by a pineapple chunk and repeat until two skewers are filled. Transfer to a serving plate.


- If the chilli flakes are too spicy leave out and only add the salt to the bag.

Ingredients

Qty 1 pinch chilli flakes 150 grams pineapple 1 pinch sea salt 2 wooden skewers 1 small plastic bag 120 grams gammon (ham) steaks, extra lean

Dinner

67

Garlic Chicken with Sweet Potato Mash

PerServe

Calories: 237Fat: 2.1Protein: 27.7Carbohydrates: 24.2Fibre: 3.2 Serves: 1Total Preparation Time: 15 minutes.Region: Western Gluten Free: YesVegetarian: NoDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Peel the sweet potato and cut into thick 1 inch chunks; add to a pot of boiling water and cook for approximately 10 minutes or until soft. Set aside.

2. Meanwhile, preheat a non-stick frying pan over high heat and spray lightly with cooking oil spray.

3. Add the chicken breast and cook for approximately 6 minutes each side, or until no longer pink in the centre.

4. Chop the parsley and add to the pan along with the garlic and season to taste with the sea salt and toss well. If you have some lemon handy, a squeeze of fresh lemon also tastes great with this dish.

5. Remove the chicken from the frying pan and cover to keep warm.

6. Drain the sweet potatoes and mash together with the skim milk. Transfer to the serving plate along with the chicken and serve immediately.

Ingredients

Qty 100 grams chicken breast fillets, skinless and boneless 2 sprigs fresh flat-leaf parsley 1 sweet potato (approx 150g each) 1 pinch sea salt 1.5 tsp garlic, minced 30 mls milk, skim 1 pump cooking oil spray

Dinner

68

Grilled Barramundi with Ginger & Garlic Dressing

PerServe

Calories: 238Fat: 3.4Protein: 43.1Carbohydrates: 7.0Fibre: 0.4 Serves: 1Total Preparation Time: 10 minutes.Region: Australian Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: YesNo Seafood: No

Instructions:

1. Preheat grill and cover a baking tray in tinfoil, then lightly spray with cooking oil spray.

2. Place the Barramundi fillet on the baking tray and place under the grill for approximately 3 minutes; turn and cook for a further 3 minutes or until cooked through and flakes easily with a fork.

3. Meanwhile, chop the bok choy and boil or steam until tender.

4. Mix together the garlic, ginger and tamari sauce with 1Tbsp of water (per serving).

5. Transfer the bok choy to a serving plate, top with the Barramundi fillet and drizzle with the dressing.

Ingredients

Qty 15 mls tamari (wheat-free soy sauce) 1 tsp bottled ginger, crushed1 tsp garlic, minced 200 grams bok choy 200 grams barramundi fillets 1 pump cooking oil spray

Dinner

69

Grilled Chicken Skewers with Chilli Lime Sauce

PerServe

Calories: 284Fat: 4.0Protein: 31.6Carbohydrates: 25.5Fibre: 0.6 Serves: 1Total Preparation Time: 10 minutesRegion: Chinese Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Preheat a sandwich grill to medium-high and spray lightly with cooking oil spray.

2. Mix the sweet chilli sauce, lime juice and oyster sauce together; place half of the mixture into a small dipping dish.

3. Thread the tenderloins onto the skewers and brush lightly with the remaining sauce mixture.

4. Place the skewers into the sandwich grill for approximately 8 minutes or until cooked through.

5. Meanwhile, prepare the rice according to the packet instructions.

6. Transfer the rice onto a serving plate along with the dipping sauce and place the skewers on top of the hot rice.



- For gluten free, ensure the brand of Oyster sauce is gluten free.

Ingredients

Qty 125 grams chicken tenderloins 10 grams oyster sauce 60 grams rice, brown basmati, 2-minute microwave 40 mls Thai sweet chilli sauce, light 20 mls lime juice, bottled 1 pump cooking oil spray 3 wooden skewers

Dinner

70

Grilled Chicken with Brown Rice & Broccoli

PerServe

Calories: 364Fat: 7.2Protein: 33.9Carbohydrates: 35.9Fibre: 3.2 Serves: 1Total Preparation Time: 10 minutes.Region: Western Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Pre-heat a non-stick sandwich grill to medium high.

2. Spray lightly with cooking oil spray and place the chicken breast fillet(s) in the grill. Cook for 8 minutes or until cooked through and no longer pink in the center.

3. Meanwhile, cook the rice in a microwave according to packet directions and set aside.

4. Cut the broccoli into small florets, place in a microwave dish with a small splash of water and cook on high for 45 seconds (increase 15 seconds per serving).

5. Heat a small non stick frying pan over high heat, add the pine nuts and toss over high heat for 60 seconds.

6. Add the broccoli florets to the pine nuts and cook for a further 60 seconds.

7. Transfer the chicken, broccoli and rice to a serving plate.

Ingredients

Qty 120 grams chicken breast fillets, skinless and boneless 80 grams rice, brown basmati, 2 minute microwave 5 grams pine nuts 1 pump cooking oil spray 120 grams broccoli

Dinner

71

Honey Glazed Gammon (Ham) Steak with Basil Topped Tomatoes

PerServe

Calories: 228Fat: 8.3Protein: 21.9Carbohydrates: 16.7Fibre: 3.4 Serves: 1Total Preparation Time: 25 minutesRegion: Western Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: NoNo Seafood: Yes

Ingredients

Qty 1 tomato, small (approx 100g each) 2 tsp honey, clear & runny 2 flat mushrooms, large (approx 25g each) 80 grams asparagus spears 1 pump cooking oil spray 120 grams gammon (ham) steaks, extra lean

Instructions:

1. Heat the oven to 200°C/400°F/Gas Mark 6.

2. Snap off the bottom of each asparagus spear and place on a non stick baking tray. Peel the mushrooms leaving the stalks on and slice the tomatoes in half and place them both in the tray alongside the asparagus.

3. Lightly spray the asparagus spears and mushrooms with the cooking oil spray then place the tray in the oven for approximately 15-20 minutes.

4. 8 minutes before the asparagus, mushrooms and tomatoes are cooked place the gammon steak on the grill and pour over a teaspoon of honey.

5. Grill for 5 minutes, turn the steak, pour over another teaspoon of honey and grill for a further 3 minutes.

6. Serve on a warm plate.

Dinner

72

Honey Seared Salmon with Sweet Potato Mash

PerServe

Calories: 308Fat: 11.3Protein: 24.8Carbohydrates: 27.2Fibre: 3.2 Serves: 1Total Preparation Time: 15 minutes.Region: Western Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: YesNo Seafood: No

Instructions:

1. Peel and then cut the potato into 1 inch chunks and place into a saucepan, just covered with water, and bring to the boil over high heat. Reduce the heat and simmer until soft and tender, about 8 minutes, then drain.

2. Meanwhile, coat the salmon portion with the honey and season with the freshly ground black pepper.

3. Heat a non-stick frying pan over high heat and cook the salmon for approximately 2 minutes each side, or until the honey is golden (the salmon should still be slightly pink in the centre).

4. Chop the chives and add to the drained sweet potato along with the cocounut milk; mash until well mixed.

5. Transfer the salmon fillet onto a warmed serving plate and serve with the sweet potato mash on the side.

Ingredients

Qty 1 tsp honey, clear & runny 1 pinch black pepper 1 sweet potato (approx 150g each) 2 sprigs fresh chives 100 grams salmon fillets, boned and skinned 45 mls coconut milk, reduced fat

Dinner

73

Italian Chicken Napoli

PerServe

Calories: 306Fat: 5.2Protein: 35.3Carbohydrates: 26.6Fibre: 0.0 Serves: 1Total Preparation Time: 15 minutes.Region: Italian Gluten Free: NoVegetarian: NoDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Place the Italian dressing into a zip-lock bag with the chicken breast and marinate in the fridge for 30 minutes (if you have time, if not simply coat the breast with the dressing using a brush).

2. Pre-heat a sandwich grill to medium-high and fill a medium saucepan with water and bring to the boil over high heat.

3. Place the chicken breast in the sandwich grill and cook for approximately 6-8 minutes or until cooked through.

4. Meanwhile, place the fettucine into the boiling water and heat the pasta sauce in small pan. Both should be ready in approximately 2-3 minutes.

5. Rinse the spinach leaves and transfer to a serving plate and top with fettucine.

6. Place the chicken breast on top of the fettucine, drizzle with the pasta sauce and sprinkle with parmesan cheese.

Ingredients

Qty 0.5 Tbsp cheese, parmesan, grated 20 grams baby spinach leaves 60 grams fettucine, fresh tri-color 120 grams chicken breast fillets, skinless and boneless 30 mls italian dressing, fat free 100 grams pasta sauce, tomato, jar

Dinner

74

Pork Steaks with Apple & Pear Salsa

PerServe

Calories: 291Fat: 4.2Protein: 46.7Carbohydrates: 17.4Fibre: 2.8 Serves: 1Total Preparation Time: 10 minutesRegion: Western Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: NoNo Seafood: Yes

Instructions:

1. Lightly spray a sandwich grill and heat to high; add the pork butterfly steaks and cook until browned or cooked to your preference.

2. Meanwhile, cut the apple and pear ino 1cm pieces and finely chop the mint leaves and chilli.

3. Combine the lemon juice and sugar in a small bowl along with 1tsp of water (per serving) and stir until the sugar has dissolved.

4. Add the chopped fruit, mint and chilli and toss gently to combine; transfer to a serving plate along with the cooked pork steaks.

Ingredients

Qty 1 sprig fresh mint leaves 200 grams pork, butterfly steak, lean 0.25 red dessert apple, medium (approx 138g each) 10 mls lemon juice, bottled 0.25 fresh red chilli (approx 45g each) 0.25 eating apple, medium (approx 138g each) 2 pumps cooking oil spray 0.25 green pear, small (approx 115g each) 0.5 tsp sugar

Dinner

75

Quick & Easy Fish & Chips

PerServe

Calories: 262Fat: 4.9Protein: 10.5Carbohydrates: 46.1Fibre: 1.8 Serves: 1Total Preparation Time: 25 minutesRegion: Australian Gluten Free: NoVegetarian: NoDairy Free: YesWhite Meat Only: YesNo Seafood: No

Instructions:

1. Preheat the oven and cook the fish and chips as per the packet instructions.

2. Serve with a lemon wedge.


- You can also add a simple side salad to this dish

Ingredients

Qty 100 grams french fries 0.25 lemon, medium (approx 150g each) 1 crumbed fish fillet (approx 100g each)

Dinner

76

Quick & Healthy Pesto Penne

PerServe

Calories: 300Fat: 10.0Protein: 25.5Carbohydrates: 26.8Fibre: 1.1 Serves: 1Total Preparation Time: 15 minutesRegion: Italian Gluten Free: NoVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Cook pasta for 15 minutes in salted water or until al dente

2. While pasta cooks, place garlic, mozzarella, spinach leaves and a pinch of salt and cracked pepper in a food processor until well-combined.

3. When pasta is cooked, drain and reserve ½ cup of the cooking water.

4. Replace pasta into pot and put back on stove.

5. Mix pesto through the pasta and add a bit of pasta water as needed to achieve desired sauce consistency. (sauce should not be runny, but more of a creamy consistency). Serve immediately.

Ingredients

Qty 1 pinch black pepper 50 grams baby spinach leaves 60 grams mozzarella, light, shredded 1 pinch sea salt 0.5 tsp garlic, minced 80 grams pasta, fresh, conchiglie, penne, fusilli

Dinner

77

Spicy Sambal Chicken with Julienne Vegetables

PerServe

Calories: 247Fat: 1.6Protein: 30.6Carbohydrates: 25.8Fibre: 6.6 Serves: 1Total Preparation Time: 25 minutes.Region: Malaysian Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Pre-heat the oven to 180C.

2. Place the chicken breast and Sambal Oeleck into a sandwich bag and coat the chicken well.

3. Wrap the chicken breast in tin-foil and bake for 20 minutes.

4. Meanwhile, peel the carrots and cut them, length-ways, into quarters and trim the asparagus spears; place into a steaming basket over boiling water and cook to desired tenderness.

5. Place the chicken and julienne vegetables on a serving plate and season to taste with sea salt and freshly ground pepper.

Ingredients

Qty 120 grams chicken breast fillets, skinless and boneless 1 pinch black pepper 2 carrots, small (approx 100g each) 1 pinch sea salt 50 grams asparagus spears 20 grams sambal oeleck

Dinner

78

Superlean Beefburger & Salad

Dinner

PerServe

Calories: 325Fat: 7.4Protein: 30.3Carbohydrates: 29.5Fibre: 4.0 Serves: 1Total Preparation Time: 15 minutes.Region: American Gluten Free: NoVegetarian: NoDairy Free: YesWhite Meat Only: NoNo Seafood: Yes

Instructions:

1. Finely chop the onion and herbs and combine in a bowl with the beef mince; mix thoroughly using your hands until fairly smooth looking and then season with sea salt and freshly ground black pepper; combine well.

2. Mix in the egg white and combine well.3. Using clean hands form the mix into one round, flat patty (per serving).4. Heat a non-stick frying pan over medium-high heat, spray lightly with cooking oil spray and then add the burger.5. Cook for 5 minutes then turn over and cook on the other side for 3 minutes.6. Meanwhile, toss the salad with the dressing and transfer to a serving plate along with the opened burger bun.7. When the burger is cooked all the way through, place it into the burger bun and top with the relish and sliced

cucumber. Serve immediately.Chef’ssuggestions:- If you can’t find extra lean ready-minced beef, ask a butcher to grind up a lean piece of sirloin or rump steak for

you (making sure to ask for any fat bands to be removed before grinding).- If you like, you can use 1tsp dried mixed herbs instead of the fresh herbs.

Ingredients

Qty 1 sprig fresh flat-leaf parsley 15 mls french dressing, fat free 1 inch cucumber (approx 15g per inch) 1 bread roll, mixed grain burger buns (approx 45 grams each) 0.5 brown onion, small (approx 60g each) 1 pinch black pepper 1 cup mixed salad leaves 1 pinch sea salt 100 grams beef mince, extra-lean (maximum 5% fat) 1 pump cooking oil spray 1 sprig fresh thyme 2 tsp burger relish 1 egg white (large egg) Dinner

79

Thai Beef & Vegetable Salad

PerServe

Calories: 233Fat: 7.2Protein: 33.6Carbohydrates: 7.5Fibre: 1.7 Serves: 1Total Preparation Time: 10 minutesRegion: Thai Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: NoNo Seafood: No

Instructions:

1. Spray a non-stick frying pan with cooking oil spray and heat over high heat.

2. Add the beef steak and cook to your liking; remove from heat, cover with foil and leave to rest for 5 minutes.

3. Meanwhile, slice the spring onion, capsicum and mint and toss together in a bowl along with the spinach, coriander leaves and beansprouts; pile into the centre of a serving plate

4. Slice the beef across the grain into this strips and place on top of the salad.

5. Mix the garlic, tamari sauce, lime juice and fish sauce, drizzle over the beef salad.

6. Finely slice the chilli and sprinkle on top before serving.

Ingredients

Qty 1 sprig fresh mint leaves 3 sprigs fresh coriander 0.25 tsp garlic, minced 10 mls lime juice, bottled 150 grams beef, steak, rump, lean 5 grams fish sauce (nam pla) 0.25 fresh red chilli (approx 45g each) 25 grams baby spinach leaves 5 mls tamari (wheat-free soy sauce) 40 grams beansprouts, mung 1 spring onion (approx 15g each) 0.25 red capsicum (pepper), large (approx 160g each)

Dinner

80

Thai Beef Salad

PerServe

Calories: 234Fat: 7.2Protein: 32.7Carbohydrates: 10.4Fibre: 2.8 Serves: 1Total Preparation Time: 10 minutesRegion: Thai Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: NoNo Seafood: Yes

Instructions:

1. Season the rump with salt and pepper and cook to your liking; slice thinly.

2. Chop the red chilli, slice the capsicum, onion and cucumber and halve the tomatoes; combine with the coriander, mint and salad leaves.

3. Top the salad with the sliced rump and drizzle with fish sauce.


- For gluten free, check that the brand of fish sauce is gluten free.

Ingredients

Qty 3 sprigs fresh mint leaves 1 cup mixed salad leaves 3 sprigs fresh coriander 0.25 red onion, small (approx 60g each) 150 grams beef, steak, rump, lean 1 pinch black pepper 20 grams fish sauce (nam pla) 0.5 fresh red chilli (approx 45g each) 1 pinch sea salt 2 inches cucumber (approx 15g per inch) 0.25 red capsicum (pepper), large (approx 160g each) 3 cherry tomatoes, small (approx 10g each)

Dinner

81

Vegetable & Lemon Grass Tofu Stir Fry

PerServe

Calories: 236Fat: 11.1Protein: 17.3Carbohydrates: 21.8Fibre: 5.7 Serves: 1Total Preparation Time: 10 minutesRegion: Asian Gluten Free: YesVegetarian: YesDairy Free: YesWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Cut the tofu into 1cm pieces, thinly slice the capsicum and coarsely chop the bok choy and coriander leaves.

2. Heat the sesame oil over high heat in a wok.

3. Place all of the ingredients (except the coriander) into the wok and stir fry until the vegetables are just tender.

4. Add the coriander, stir through and serve immediately.

Ingredients

Qty 5 mls sesame oil 2 sprigs fresh coriander 2 tsp lemon grass, sliced in water 1 tsp garlic, minced 300 grams bok choy 1 red capsicum (pepper), large (approx 160g each) 100 grams tofu, hard

Dinner

82

Vegetable Frittata

PerServe

Calories: 264Fat: 14.0Protein: 22.0Carbohydrates: 14.1Fibre: 2.5 Serves: 1Total Preparation Time: 35 minutesRegion: Mediterranean Gluten Free: YesVegetarian: YesDairy Free: NoWhite Meat Only: YesNo Seafood: Yes

Instructions:

1. Peel and dice pumpkin into 2cm/1” squares. Slice onion very finely. Spray a pie plate or tin with a little oil to prevent sticking.

2. Place pumpkin and onion in a layer over the base. Cover with foil and bake in a moderate over for 30 minutes or until just soft (alternatively you can stir-fry these for 2-3 minutes in a non-stick pan).

3. Slice the capsicum into thin strips and slice the zucchini into thin rounds; arrange over the pumpkin. Beat eggs and egg white lightly and pour over vegetables. Season with pepper and herbs, sprinkle cheese over.

4. Bake uncovered for 20-25 minutes or until just set (shake it gently to see if it still “wobbles” a little - a little “wobble” is ideal). Allow to cool for 5 minutes before serving.

Ingredients

Qty 150 grams pumpkin (edible portion) 1 Tbsp cheese, parmesan, grated 0.5 brown onion, small (approx 60g each) 1 pinch black pepper 0.25 red capsicum (pepper), large (approx 160g each) 0.25 tsp dried mixed herbs 2 eggs, large (approx 50g each) 1 pump cooking oil spray 0.5 zucchini (courgette), medium (approx 196g each) 1 egg white (large egg)

Dinner

83

Warm Prawn & Bean Salad

PerServe

Calories: 290Fat: 6.0Protein: 28.5Carbohydrates: 26.9Fibre: 10.0 Serves: 1Total Preparation Time: 15 minutesRegion: Italian Gluten Free: YesVegetarian: NoDairy Free: YesWhite Meat Only: YesNo Seafood: No

Instructions:

1. Finely slice the celery stalk and chop the red onion.

2. Lightly spray a non-stick frying pan with cooking oil and heat to medium-high. Add the celery, onion and garlic and cook for 2 minutes, reduce the heat to low and cook for a further 2-3 minutes or until the onions are soft. Add the drained beans and heat through for 1 minute.

3. Add the prawns and heat through for a further minute.

4. Place half the rocket leaves into the bottom of a serving bowl, top with the bean and prawn mixture and sprinkle with diced tomato and remaining rocket leaves. Drizzle the olive oil over the top and serve.

Ingredients

Qty 1 tomato, small (approx 100g each) 0.5 celery stalk (approx 30 grams each) 5 mls extra virgin olive oil Olive Grove100 grams cooked prawns, large, peeled 1 cup rocket leaves 0.5 tsp garlic, minced 130 grams tinned cannellini beans (drained weight) 0.5 red onion, small (approx 60g each) 1 pump cooking oil spray

Dinner

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1200-1300 CALORIES MEAL PLANNING MADE …...2 When it comes to nutrition and weight-loss, most people have a general idea of what they should be eating, but the confusion often creeps